TyMan14
Active member
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Hi guys!
Im 5 weeks out from the family Fourth of July party and I really want to look shredded for it. Diet is in check. 3050cal, 265pro,305c,85f. 19 years old. 6 foot 2. 218lbs. Had my bodyfat percentage tested at 229 and was 15.8% and will be having it tested again soon to see the drop. Strength has stayed the same on my current 6 day per week split that has been working well. Its time to switch it up rolling into my last 4 weeks to prepare (in a contest with my cousin that we do every year of who can look better). So I need some advice on this training protocol. My body is great at handling high volume work, as I have trained that way since I was 13 years old. Please tell me if you would add/subtract volume. All cardio for me is in the form of circuit training as well, listed at the end of each workout.
Monday-Back/Bis
Deadlift 7x3
Assisted Pullups 8,8,6,6
Superset 4 Rounds
1 Arm Dumbbell Rowx8
Lat Pulldownx10
Straight Arm Pushdown FST-7
Superset 4 Rounds
Barbell Curl 12,10,8,8DROP
Rope Hammerx8
Dumbbell Preacher Curl Single Arm Static Holdx15 Each Arm
Circuit 6 Rounds-10xKB Swing, 8xKB Sumo Dead Hi-Pull, 5xBurpee Pullup
Tuesday-Chest/Shoulders/Tris
Bench 7x3
Decline Smith Press 4x8
Superset 4 Rounds
Incline Flyex12
DB Side Raisex10
Superset 4 Rounds
Barbell Front Raisex8
Close Grip Benchx12,10,8,6DROP
Superset 3 Rounds
Skullcrusherx10,8,6DROP
Rope Pushdownx20
Circuit 5 Rounds-10xPushups, 10xLeg Raise, 5xStep Ups, 8xBox Jumps
Wednesday-Legs
Squat 7x3
Superset 3 Rounds
Lungesx5
Standing Ham Curlx10
Superset 5 Rounds
Hipsledx50,40,30,20,10
Calf Pressx40,30,20,10,10
Circuit-Tabata Jump Rope, Tabata Box Jumps
Thursday-Cardio
High Intensity Circuit
Friday-Upper Body
Superset 4 Rounds
Dumbbell Benchx8
One Arm Dumbbell Rowx8
Superset 4 Rounds
Incline Benchx10
Lat Pulldownx12
Superset 4 Rounds
Seated Military Pressx5
Dumbbell Side Raisex8
Dumbbell Rear Flyex8
Superset 5 Rounds
Dumbbell Curlx15,12,10,8,6DROP
Overhead Dumbbell Extensionx15,12,10,8,6DROP
Circuit 3 Rounds-1 Minute Run, 250m Row, 10xPushups, 8xDumbbell Clean Press
Saturday-Lower Body
Superset 4 Rounds
Goblet Squatx12
KB Sumo Dead Hi-Pullx8
Superset 4 Rounds
Smith Machine Front Squatx8
Smith Machine Sumo Squatx8
Superset 4 Rounds
DB Step Upx6
KB Swingx10
Lunge Jumpsx3
Circuit-Tabata Jump Rope, Tabata Air Squats
Sunday-Cardio
Low Intensity
Im 5 weeks out from the family Fourth of July party and I really want to look shredded for it. Diet is in check. 3050cal, 265pro,305c,85f. 19 years old. 6 foot 2. 218lbs. Had my bodyfat percentage tested at 229 and was 15.8% and will be having it tested again soon to see the drop. Strength has stayed the same on my current 6 day per week split that has been working well. Its time to switch it up rolling into my last 4 weeks to prepare (in a contest with my cousin that we do every year of who can look better). So I need some advice on this training protocol. My body is great at handling high volume work, as I have trained that way since I was 13 years old. Please tell me if you would add/subtract volume. All cardio for me is in the form of circuit training as well, listed at the end of each workout.
Monday-Back/Bis
Deadlift 7x3
Assisted Pullups 8,8,6,6
Superset 4 Rounds
1 Arm Dumbbell Rowx8
Lat Pulldownx10
Straight Arm Pushdown FST-7
Superset 4 Rounds
Barbell Curl 12,10,8,8DROP
Rope Hammerx8
Dumbbell Preacher Curl Single Arm Static Holdx15 Each Arm
Circuit 6 Rounds-10xKB Swing, 8xKB Sumo Dead Hi-Pull, 5xBurpee Pullup
Tuesday-Chest/Shoulders/Tris
Bench 7x3
Decline Smith Press 4x8
Superset 4 Rounds
Incline Flyex12
DB Side Raisex10
Superset 4 Rounds
Barbell Front Raisex8
Close Grip Benchx12,10,8,6DROP
Superset 3 Rounds
Skullcrusherx10,8,6DROP
Rope Pushdownx20
Circuit 5 Rounds-10xPushups, 10xLeg Raise, 5xStep Ups, 8xBox Jumps
Wednesday-Legs
Squat 7x3
Superset 3 Rounds
Lungesx5
Standing Ham Curlx10
Superset 5 Rounds
Hipsledx50,40,30,20,10
Calf Pressx40,30,20,10,10
Circuit-Tabata Jump Rope, Tabata Box Jumps
Thursday-Cardio
High Intensity Circuit
Friday-Upper Body
Superset 4 Rounds
Dumbbell Benchx8
One Arm Dumbbell Rowx8
Superset 4 Rounds
Incline Benchx10
Lat Pulldownx12
Superset 4 Rounds
Seated Military Pressx5
Dumbbell Side Raisex8
Dumbbell Rear Flyex8
Superset 5 Rounds
Dumbbell Curlx15,12,10,8,6DROP
Overhead Dumbbell Extensionx15,12,10,8,6DROP
Circuit 3 Rounds-1 Minute Run, 250m Row, 10xPushups, 8xDumbbell Clean Press
Saturday-Lower Body
Superset 4 Rounds
Goblet Squatx12
KB Sumo Dead Hi-Pullx8
Superset 4 Rounds
Smith Machine Front Squatx8
Smith Machine Sumo Squatx8
Superset 4 Rounds
DB Step Upx6
KB Swingx10
Lunge Jumpsx3
Circuit-Tabata Jump Rope, Tabata Air Squats
Sunday-Cardio
Low Intensity
