willowUK
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Morning all,
As always at this time of year (after the heavy festive period) I am all set to kick the new year off with a 6 to 8 week blitz of 110% healthy eating / minimum alcohol and hard training.
Aim = Keep lean muscle mass to maxium but look to drop approx 1 stone (14 lbs) and decrease body fat in turn.
To do this I will go with a 3 stage plan:
Stage 1 = Weeks 1 to 3 .... New 4 day split / healthy diet / no alcohol
Stage 2 = Weeks 3 to 5 .... Continue above but add additional cardio (look for 8km per session)
Stage 3 = Weeks 5 onwards ...... Add an ECA stack to help budge any stubburn fatty areas.
The new 4 day split is going to look like this:
(Can & probably will be tweaked as I go along)
Each exercise is done with a 15/12/10/8 rep set up ... upping the weight as the reps lower.
Each Session Starts with a 5 mins Cardio warm up & pull up / dips to stretch off
MONDAY:
Legs:
Leg Press
Leg Extensions
Calf Raises
Chest:
Machine Press
PeckDeck Flies
Slight Incline Dumbbell Press
Slight Incline Dumbbell Flies
Dips ....supersetted with .... Round the Worlds
Biceps:
Different variations to hit the biceps as feels neccessary
(Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)
TUESDAY:
Back:
Lat Pull downs
Seated Row
Reverse Machine Shoulder Press
Rear Delts
Shoulders:
Dumbbell Shoulder Press
Upright Rows
Side & Front Raises
Triceps:
Different variations to hit the Triceps as feels neccessary
(Usually I like a mix of - Behind head Dumbbell Extensions / Rope pushdowns / close grip press)
THURSDAY:
Chest:
Incline Flies
Incline Press
Flat Flies
Flat Press
Standing Lower Chest Raises
Dips
Biceps:
Different variations to hit the biceps as feels neccessary
(Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)
SATURDAY:
Heavy Compound moves:
Squats
Deadlifts
Back:
Lat pulldowns
1 Arm Rows / Seated Rows
Rear Delts
Shoulders:
Shoulder Press
Side & Front Lat Raises
Upward Rows
The aim of this 4 day split is to hit all body parts (Except Legs) twice in the week.
I have been messing with a similar 3 day split and enjoyed the gains so far.
Im hoping adding a 4th day will enable me to intensify those gains
I will be happy for any suggestions.
I will tweak the workouts as I go along anyway.
After week 3 when more Cardio gets added this will be done split before & after weights.
SUPPLEMENTS:
NOXplode pre workout
SIZEON Intra workout
Trib tabs daily for test boost
Currently no additional protein powder as trying to get all requirements from food.
However this will change & I usually opt for 'Si-max 100% Pure Whey'
Happy New Year to All.
Hope you all have a good one and hit 2010 with plenty to aim for...
As always at this time of year (after the heavy festive period) I am all set to kick the new year off with a 6 to 8 week blitz of 110% healthy eating / minimum alcohol and hard training.
Aim = Keep lean muscle mass to maxium but look to drop approx 1 stone (14 lbs) and decrease body fat in turn.
To do this I will go with a 3 stage plan:
Stage 1 = Weeks 1 to 3 .... New 4 day split / healthy diet / no alcohol
Stage 2 = Weeks 3 to 5 .... Continue above but add additional cardio (look for 8km per session)
Stage 3 = Weeks 5 onwards ...... Add an ECA stack to help budge any stubburn fatty areas.
The new 4 day split is going to look like this:
(Can & probably will be tweaked as I go along)
Each exercise is done with a 15/12/10/8 rep set up ... upping the weight as the reps lower.
Each Session Starts with a 5 mins Cardio warm up & pull up / dips to stretch off
MONDAY:
Legs:
Leg Press
Leg Extensions
Calf Raises
Chest:
Machine Press
PeckDeck Flies
Slight Incline Dumbbell Press
Slight Incline Dumbbell Flies
Dips ....supersetted with .... Round the Worlds
Biceps:
Different variations to hit the biceps as feels neccessary
(Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)
TUESDAY:
Back:
Lat Pull downs
Seated Row
Reverse Machine Shoulder Press
Rear Delts
Shoulders:
Dumbbell Shoulder Press
Upright Rows
Side & Front Raises
Triceps:
Different variations to hit the Triceps as feels neccessary
(Usually I like a mix of - Behind head Dumbbell Extensions / Rope pushdowns / close grip press)
THURSDAY:
Chest:
Incline Flies
Incline Press
Flat Flies
Flat Press
Standing Lower Chest Raises
Dips
Biceps:
Different variations to hit the biceps as feels neccessary
(Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)
SATURDAY:
Heavy Compound moves:
Squats
Deadlifts
Back:
Lat pulldowns
1 Arm Rows / Seated Rows
Rear Delts
Shoulders:
Shoulder Press
Side & Front Lat Raises
Upward Rows
The aim of this 4 day split is to hit all body parts (Except Legs) twice in the week.
I have been messing with a similar 3 day split and enjoyed the gains so far.
Im hoping adding a 4th day will enable me to intensify those gains
I will be happy for any suggestions.
I will tweak the workouts as I go along anyway.
After week 3 when more Cardio gets added this will be done split before & after weights.
SUPPLEMENTS:
NOXplode pre workout
SIZEON Intra workout
Trib tabs daily for test boost
Currently no additional protein powder as trying to get all requirements from food.
However this will change & I usually opt for 'Si-max 100% Pure Whey'
Happy New Year to All.
Hope you all have a good one and hit 2010 with plenty to aim for...
