| holiday routine
ok so i think the diet is sorted thanks to a point to a good thread by gym rat and a good post by suprise suprise pscarb so thans both of you.
i have around 4 or 5 weeks to drop my bf i know im average size at the moment but i figure id rather be average size with low bf% then average size with average bf%. so my goal for the next 4-5 weeks is to drop my bf% as much as possible while keepinng aold of as much muscle as possible. like iv said the diet is done so now the training, i need a routine for really helping aid my fat loss but also elp with muscle gain ( in a way i know the whole calorie deficency problem lol)
so my first draft is as such;
mon - chest and tri - db bench press
db incline press
bb decline press
dips
push downs
+ 45 min treadmil walk and ab work
tue - back and bi - deadlifts
1arm BOR
lat pull downs
pull ups
curls
+ 45 mins treadill walk
wed - 45 min treadmill walk and ab work
thurs - legs inc calfs - 45 degree leg press
ham curl
front curl
calf raises
+ 45 min treadmill walk
fri - shoulders - shoulder press bb
arnold press db
front raises
bent over rear raises
side raises
+45 min treadmill walk
sat - swimming 30 laps of 50m pool
i also play 5 a side once per week and wil try do some heavy bag work on a night time.
anygood??
thanks |