briandward1
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So I'm 5 foot 7 about 183, 19%ish body fat. Apparently I leaned into the summer fun a little too much haha.
Training split will be as such
Fasted cardio 5x per week
Weight split:
Chest tricep
Back bicep
Legs
Shoulders (maybe a little extra arm work-not much volume)
Am
-fasted cardio and abs:
30 minutes walking, ab roll outs
[work]
Pm
-weight sesh:
Will concentrate on main lift of each muscle group. 4 working sets of each lift, increasing in weight week over week i.e. Week 1: 12-10. week 2: 10-8. 3: 8-6. 4: 12,10,8,6
"Assistance" work will be 3-4 exercises of 3-4 sets of 8-12 reps each.
Cardio: 15 minutes hiit. 30 second activity, 60 second "rest".
Am cardio will be increased by 15 minutes after each 4 week training blocks. Pm HIIT will be increased by adding additional rounds week over week. Then at week 5 will be reducing activity to rest:ratio and then adding 2 rounds week over week.
Maybe a little convoluted, maybe effective?
Any and all input is appreciated.
Thanks.
Training split will be as such
Fasted cardio 5x per week
Weight split:
Chest tricep
Back bicep
Legs
Shoulders (maybe a little extra arm work-not much volume)
Am
-fasted cardio and abs:
30 minutes walking, ab roll outs
[work]
Pm
-weight sesh:
Will concentrate on main lift of each muscle group. 4 working sets of each lift, increasing in weight week over week i.e. Week 1: 12-10. week 2: 10-8. 3: 8-6. 4: 12,10,8,6
"Assistance" work will be 3-4 exercises of 3-4 sets of 8-12 reps each.
Cardio: 15 minutes hiit. 30 second activity, 60 second "rest".
Am cardio will be increased by 15 minutes after each 4 week training blocks. Pm HIIT will be increased by adding additional rounds week over week. Then at week 5 will be reducing activity to rest:ratio and then adding 2 rounds week over week.
Maybe a little convoluted, maybe effective?
Any and all input is appreciated.
Thanks.