Samoan-Z
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Alright, on Dec, 1st 2008 till about Feb 2nd 2008, I will be changing my weightlifting routine from heavy random volume to a more strict all round high volume and compatible weight. By repetitions I will be looking to a 20 Rep minimum and 35 rep maximum for about 3-4 sets, for all excersises. that including abs, legs, chest etc..
The layout will look something like this.
Monday: Chest, Triceps and Biceps, 45 mins of cardio, and abs.
Tuesday: Legs and Calves (Heavy 20 rep target and max per set)
Wednesday: Upper Back and Delts and abs
Thursday: Lower Back and (Glutes, unless trained on Tuesday)
Friday: Rest Day, 30 mins cardio and abs, swedish massage sessions.
Saterday: Legs and Calves (Light 35 rep target per set)
Sunday: (Gym Closed) 1-2 hours of cardio before final meal and bed.
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And thats about that for the schedule.
Heavy sets and workouts will consist of weight relative to failure at 20 reps
Medium sets would be in the 25 -28 rep range
Light set would be in the 35 rep range.
During this training cycle form will be heavily emphasised, and I will refuse to count a set for bad form. Will be review vids on my form and bodily progress.
The rest in the excersises will be a little longer than usual maybe in the 1 minute to 2 minute range.
Any suggestions or comments on the workout or nutrition. I want to burn about 20-40 lbs. within this cycle if I only burn 20 lbs. I will be beyond happy.
The layout will look something like this.
Monday: Chest, Triceps and Biceps, 45 mins of cardio, and abs.
Tuesday: Legs and Calves (Heavy 20 rep target and max per set)
Wednesday: Upper Back and Delts and abs
Thursday: Lower Back and (Glutes, unless trained on Tuesday)
Friday: Rest Day, 30 mins cardio and abs, swedish massage sessions.
Saterday: Legs and Calves (Light 35 rep target per set)
Sunday: (Gym Closed) 1-2 hours of cardio before final meal and bed.
------------------------------------------------------------------
And thats about that for the schedule.
Heavy sets and workouts will consist of weight relative to failure at 20 reps
Medium sets would be in the 25 -28 rep range
Light set would be in the 35 rep range.
During this training cycle form will be heavily emphasised, and I will refuse to count a set for bad form. Will be review vids on my form and bodily progress.
The rest in the excersises will be a little longer than usual maybe in the 1 minute to 2 minute range.
Any suggestions or comments on the workout or nutrition. I want to burn about 20-40 lbs. within this cycle if I only burn 20 lbs. I will be beyond happy.