I thought I'd restart a journal but I will not be continuiing Shadow's Plan because I believe it would be disrespectful to exploit his labor, here. I am thankful for having been introduced into proper training and nutrition via his research.
Anywhoo, as you guys can guess I've been somewhat negligant in regards to eating clean and my wts schedule. My preliminary plan is to resume cardio at 6x a week (mon-wed-fri: HIIT) (tues-thur-sat: Treadmill), and wts, 5x a week. I've been looking at Arnold's classic wo and thought I could reconstruct and reduce it to something feasible for myself.
To my novice eyes, this schedule looks like full-body wo's every day??
MON-WED-FRI
CHEST
BENCH PRESS 5/10 REP___________________________________________________________________________________________________________________
FLAT BENCH FLIES 5/10___________________________________________________________________________________________________________________
INCLINE BENCH PRESS 6/10________________________________________________________________________________________________________________
CABLE CROSSOVERS 6/20________________________________________________________________________________________________________________
DIPS 5 TO FAIL__________________________________________________________________________________________________________________________
DUMBBELL PULLOVERS 5/10_______________________________________________________________________________________________________________
BACK
CHINUPS 6 TO FAIL_______________________________________________________________________________________________________________________
T-BAR ROWS 5/10________________________________________________________________________________________________________________________
SEATED PULLEY ROWS 6/20________________________________________________________________________________________________________________
ONE ARM DB ROWS 5/10___________________________________________________________________________________________________________________
STRAIGHT LEG DEADS 6/15_________________________________________________________________________________________________________________
LEGS
SQUATS 6/10_____________________________________________________________________________________________________________________________
PRESS 6/12_______________________________________________________________________________________________________________________________
EXT 6/12_________________________________________________________________________________________________________________________________
CURLS 6/10_______________________________________________________________________________________________________________________________
BARBELL LUNGE 5/15_______________________________________________________________________________________________________________________
CALVES
STANDING 10/10___________________________________________________________________________________________________________________________
SEATED 8/15______________________________________________________________________________________________________________________________
ONE LEG RAISE W/DB 6/12___________________________________________________________________________________________________________________
FOREARMS
WRIST CURL 4/10___________________________________________________________________________________________________________________________
REV BB CURL 4/8__________________________________________________________________________________________________________________________
ABS
SITUPS____________________________________________________________________________________________________________________________________
REV______________________________________________________________________________________________________________________________________
SCISSORS_________________________________________________________________________________________________________________________________
TUES-THUR-SAT
BICEPS
BARBELL CURL 6/10_______________________________________________________________________________________________________________________
SEATED DB CURL 6/10_____________________________________________________________________________________________________________________
DB CURLS 6/10___________________________________________________________________________________________________________________________
CLOSE GRIP BENCH PRESS 6/10_____________________________________________________________________________________________________________
PUSHDOWN 6/10_________________________________________________________________________________________________________________________
BB FRENCH PRESS 6/10____________________________________________________________________________________________________________________
ONE ARM DB TRI EXT 6/10__________________________________________________________________________________________________________________
SHOULDERS
SEATED BB PRESS 6/10____________________________________________________________________________________________________________________
LAT RAISE STANDING 6/10__________________________________________________________________________________________________________________
REAR DELT LAT RAISE 5/10_________________________________________________________________________________________________________________
CABLE LAT RAISE 5/10_____________________________________________________________________________________________________________________
CALVES
STANDING 10/10___________________________________________________________________________________________________________________________
SEATED 8/15______________________________________________________________________________________________________________________________
ONE LEG RAISE W/DB 6/12___________________________________________________________________________________________________________________
FOREARMS
WRIST CURL 4/10___________________________________________________________________________________________________________________________
REV BB CURL 4/8__________________________________________________________________________________________________________________________
ABS
SITUPS____________________________________________________________________________________________________________________________________
REV______________________________________________________________________________________________________________________________________
There's no way I can do all these sets 6x a week, so I guess my question is: of the above routines which would be the most beneficial for each bodypart?
As before, I'll be using Fitday to keep track of my macros.
Thanks ladies.
Anywhoo, as you guys can guess I've been somewhat negligant in regards to eating clean and my wts schedule. My preliminary plan is to resume cardio at 6x a week (mon-wed-fri: HIIT) (tues-thur-sat: Treadmill), and wts, 5x a week. I've been looking at Arnold's classic wo and thought I could reconstruct and reduce it to something feasible for myself.
To my novice eyes, this schedule looks like full-body wo's every day??
MON-WED-FRI
CHEST
BENCH PRESS 5/10 REP___________________________________________________________________________________________________________________
FLAT BENCH FLIES 5/10___________________________________________________________________________________________________________________
INCLINE BENCH PRESS 6/10________________________________________________________________________________________________________________
CABLE CROSSOVERS 6/20________________________________________________________________________________________________________________
DIPS 5 TO FAIL__________________________________________________________________________________________________________________________
DUMBBELL PULLOVERS 5/10_______________________________________________________________________________________________________________
BACK
CHINUPS 6 TO FAIL_______________________________________________________________________________________________________________________
T-BAR ROWS 5/10________________________________________________________________________________________________________________________
SEATED PULLEY ROWS 6/20________________________________________________________________________________________________________________
ONE ARM DB ROWS 5/10___________________________________________________________________________________________________________________
STRAIGHT LEG DEADS 6/15_________________________________________________________________________________________________________________
LEGS
SQUATS 6/10_____________________________________________________________________________________________________________________________
PRESS 6/12_______________________________________________________________________________________________________________________________
EXT 6/12_________________________________________________________________________________________________________________________________
CURLS 6/10_______________________________________________________________________________________________________________________________
BARBELL LUNGE 5/15_______________________________________________________________________________________________________________________
CALVES
STANDING 10/10___________________________________________________________________________________________________________________________
SEATED 8/15______________________________________________________________________________________________________________________________
ONE LEG RAISE W/DB 6/12___________________________________________________________________________________________________________________
FOREARMS
WRIST CURL 4/10___________________________________________________________________________________________________________________________
REV BB CURL 4/8__________________________________________________________________________________________________________________________
ABS
SITUPS____________________________________________________________________________________________________________________________________
REV______________________________________________________________________________________________________________________________________
SCISSORS_________________________________________________________________________________________________________________________________
TUES-THUR-SAT
BICEPS
BARBELL CURL 6/10_______________________________________________________________________________________________________________________
SEATED DB CURL 6/10_____________________________________________________________________________________________________________________
DB CURLS 6/10___________________________________________________________________________________________________________________________
CLOSE GRIP BENCH PRESS 6/10_____________________________________________________________________________________________________________
PUSHDOWN 6/10_________________________________________________________________________________________________________________________
BB FRENCH PRESS 6/10____________________________________________________________________________________________________________________
ONE ARM DB TRI EXT 6/10__________________________________________________________________________________________________________________
SHOULDERS
SEATED BB PRESS 6/10____________________________________________________________________________________________________________________
LAT RAISE STANDING 6/10__________________________________________________________________________________________________________________
REAR DELT LAT RAISE 5/10_________________________________________________________________________________________________________________
CABLE LAT RAISE 5/10_____________________________________________________________________________________________________________________
CALVES
STANDING 10/10___________________________________________________________________________________________________________________________
SEATED 8/15______________________________________________________________________________________________________________________________
ONE LEG RAISE W/DB 6/12___________________________________________________________________________________________________________________
FOREARMS
WRIST CURL 4/10___________________________________________________________________________________________________________________________
REV BB CURL 4/8__________________________________________________________________________________________________________________________
ABS
SITUPS____________________________________________________________________________________________________________________________________
REV______________________________________________________________________________________________________________________________________
There's no way I can do all these sets 6x a week, so I guess my question is: of the above routines which would be the most beneficial for each bodypart?
As before, I'll be using Fitday to keep track of my macros.
Thanks ladies.