Hi Guys,
For the last few months I've been doing a FBW on Mon, Wed & Fri with cardio on Tue & Thurs. It was only when I cleaned up my weekend eating habits that I really began to see results. Due to work commitments I can now only go to the gym on 3 consecutive days for the next 3 to 5 weeks.
I'm 72kg (was 81kg 2 years ago)and want to get below 70kg. I'm 5 ft8. I want to reduce my BF% to as low as I can. It was 21% now around 14%
This is what I was doing:
Workout A:
Chest Press 5x5
BB Deadlift 5x5
BB high Pulls 5x5
Dips 3x8
Lat Pulldown 5x5
One Arm Swings 3x10 each arm
One Arm Snatches 3x10 each arm
Bicep Curls 3x10
Workout B:
Incline Chest Press 5x5
Back Squats 3x10
BB Clean and Press 5x5
Pull ups 3x8
DB Rows 3x10 each arm
DB Squat and Press 3x12
DB Flys 3x10
Bicep Curls 3x10
We finish both workouts with combined sets of Renegade DB Rows, Weighted Lunges, Weighted Step Ups, Box Jumps and Sit Ups.
I have a gym buddy who also works with me so we get the workouts done with minimum fuss and maximum effort.
As I said I'm looking for a good split for the 3 days, which includes some cardio and if somebody could recommend a work out even better. I have about 90 mins per session. Yesterday I started with Chest and Triceps, today it will be Back and Biceps and tomorrow Legs and Shoulders.
Please don't slate me for the above workouts I've only been using weights about 6 months and eventually found one the suited me. Any constructive critism is more than welcome as is a routine or advice on a split.
Thanks in advance,
Nicky
For the last few months I've been doing a FBW on Mon, Wed & Fri with cardio on Tue & Thurs. It was only when I cleaned up my weekend eating habits that I really began to see results. Due to work commitments I can now only go to the gym on 3 consecutive days for the next 3 to 5 weeks.
I'm 72kg (was 81kg 2 years ago)and want to get below 70kg. I'm 5 ft8. I want to reduce my BF% to as low as I can. It was 21% now around 14%
This is what I was doing:
Workout A:
Chest Press 5x5
BB Deadlift 5x5
BB high Pulls 5x5
Dips 3x8
Lat Pulldown 5x5
One Arm Swings 3x10 each arm
One Arm Snatches 3x10 each arm
Bicep Curls 3x10
Workout B:
Incline Chest Press 5x5
Back Squats 3x10
BB Clean and Press 5x5
Pull ups 3x8
DB Rows 3x10 each arm
DB Squat and Press 3x12
DB Flys 3x10
Bicep Curls 3x10
We finish both workouts with combined sets of Renegade DB Rows, Weighted Lunges, Weighted Step Ups, Box Jumps and Sit Ups.
I have a gym buddy who also works with me so we get the workouts done with minimum fuss and maximum effort.
As I said I'm looking for a good split for the 3 days, which includes some cardio and if somebody could recommend a work out even better. I have about 90 mins per session. Yesterday I started with Chest and Triceps, today it will be Back and Biceps and tomorrow Legs and Shoulders.
Please don't slate me for the above workouts I've only been using weights about 6 months and eventually found one the suited me. Any constructive critism is more than welcome as is a routine or advice on a split.
Thanks in advance,
Nicky