tyson cole
New member
Any opinions on the following program i am planning to follow would be appreciated. I just want to get ripped not too fussed about size (i put on muscular weight easily) I will follow it for 3mths alternating wk i & 2. whilst doing cardio for 1-1.5 hrs 5-6days a week which will mostly be walking and cycling(running seems to aggravate a back injury i incurred a while ago)
I'm 6ft, abot 80 kgs and probably 15 % bf. Can't see abs at m oment but think this program will help me achieve my goals. I haven't followed anything like the wwwk 2 portion of the program before but have had success w/ a similiar program to the week 1 part.
Please feel free to critique.
cheers
week 1.
day1. 10 mins stretching and 10 mins warmup/ 15 mins cooldown
chest bis abs(15mins circuit) rest 30 secs b/w sets
Inc Press 4 sets of 12, last set a drop set
bench press ss(superset) w/ DB flys 3 x12
Db curls 4x12
BB cuels 4x 6-6 (1 min rest)
reverse chins 1x as many as possible
day3. shoulders, back abs - same specifics as above, eg rest intervals abs etc
full lateral raises (.) {all the way overhead} 3x15
reverse cable laterals 3x15
machine shd press 4x8
normal lateral raises 3x12
pulldowns 5x10
cable rows 3x10
day 5. legs, tris, abs (same specifications as before)
leg curls 4x15
leg ext 4x15
squats 4x10
leg presses 3x 15-20
overhead Tri exts 3x10
pushdowns 3x10
kickbacks 3x10
Note . 5x 15 claf raises will be done on days off
WEEK2
yoga instead of weights plus a short circuit beforehand, 4 sets of 8 reps (except pushups and chins =as many as possible) =
between bench pushups, zottoman curls, lateral raises, close grip chins, weighted crunchess ss leg raises, smith machine squats
Rest between circuits = 45 .
I'm hoping the lowe intensity week 2 program will aid recovery and flexibility without any muscle loss necessarily.
I'm 6ft, abot 80 kgs and probably 15 % bf. Can't see abs at m oment but think this program will help me achieve my goals. I haven't followed anything like the wwwk 2 portion of the program before but have had success w/ a similiar program to the week 1 part.
Please feel free to critique.
cheers
week 1.
day1. 10 mins stretching and 10 mins warmup/ 15 mins cooldown
chest bis abs(15mins circuit) rest 30 secs b/w sets
Inc Press 4 sets of 12, last set a drop set
bench press ss(superset) w/ DB flys 3 x12
Db curls 4x12
BB cuels 4x 6-6 (1 min rest)
reverse chins 1x as many as possible
day3. shoulders, back abs - same specifics as above, eg rest intervals abs etc
full lateral raises (.) {all the way overhead} 3x15
reverse cable laterals 3x15
machine shd press 4x8
normal lateral raises 3x12
pulldowns 5x10
cable rows 3x10
day 5. legs, tris, abs (same specifications as before)
leg curls 4x15
leg ext 4x15
squats 4x10
leg presses 3x 15-20
overhead Tri exts 3x10
pushdowns 3x10
kickbacks 3x10
Note . 5x 15 claf raises will be done on days off
WEEK2
yoga instead of weights plus a short circuit beforehand, 4 sets of 8 reps (except pushups and chins =as many as possible) =
between bench pushups, zottoman curls, lateral raises, close grip chins, weighted crunchess ss leg raises, smith machine squats
Rest between circuits = 45 .
I'm hoping the lowe intensity week 2 program will aid recovery and flexibility without any muscle loss necessarily.