Just started my new plan. I work 3days on 12hr shifts, so too tired to train b4 or after. but then i get 4days off.
My new plan mean i do all my training on my 4day break, and rest for 3days in a row.
Its works as a normal workout, but one day 2,3+4 you over train a muscle with high reps that u already worked the day before. so basicly here it is
mon,
chest, (focus on peck maj, so not to use front delts)
tris
legs (now i know ur supposed to do legs on a diffrent day, but i dont have any other way to go)
abs
15min sprint*
Tues
pecks and tris (again)
lats
horizontal Traps
Bis
lower back and OBQs
15mins X-train
Wed
Bis and lats (again)
all delts
vertical traps
abs
swim
Thurs
Delts and traps (again)
Legs
(havnt decided wether to work pecks and tris again will see when i get there)
speed ball, punch bag swim
3days rest.
* as you can see Ive put a run in there after ive worked my legs, i did it last night and they are killing now, i dont know if i should take it out or just go with it and hope i get used to it.
does any1 have any thorts on wether i should try a specific technique on the 2nd day of training the same muscle. i,e, negative reps, or lower weight higher reps.
I'm gonna try sticking with this for 6weeks.
My new plan mean i do all my training on my 4day break, and rest for 3days in a row.
Its works as a normal workout, but one day 2,3+4 you over train a muscle with high reps that u already worked the day before. so basicly here it is
mon,
chest, (focus on peck maj, so not to use front delts)
tris
legs (now i know ur supposed to do legs on a diffrent day, but i dont have any other way to go)
abs
15min sprint*
Tues
pecks and tris (again)
lats
horizontal Traps
Bis
lower back and OBQs
15mins X-train
Wed
Bis and lats (again)
all delts
vertical traps
abs
swim
Thurs
Delts and traps (again)
Legs
(havnt decided wether to work pecks and tris again will see when i get there)
speed ball, punch bag swim
3days rest.
* as you can see Ive put a run in there after ive worked my legs, i did it last night and they are killing now, i dont know if i should take it out or just go with it and hope i get used to it.
does any1 have any thorts on wether i should try a specific technique on the 2nd day of training the same muscle. i,e, negative reps, or lower weight higher reps.
I'm gonna try sticking with this for 6weeks.