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| mi1ooo98 | PostPosted: Wed Dec 14, 2011 8:40 am | |
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Joined: Tue Nov 08, 2011 11:16 pm
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Location: Australia | | Day1: Back/biceps
Day2: Shoulders/Delts
Day3: Legs/Calves
Day4: Chest/Tris
Day5: Rest
I'm not sure how much cardio/HIIT i'm planning on doing, I'll see how it goes. I'm currently 76kg, looking to put on a bit more muscle density and lose fat of course.
Let me know what you guys think.
P.s I'll post pics on progress!
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| The American James Bond | PostPosted: Wed Dec 14, 2011 1:56 pm | |
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Joined: Tue Dec 06, 2011 12:55 pm
Posts: 18 | | Looks like an all around great routine.
If you're looking to put on mass, I would do as little cardio as possible however.
Also, make sure your diet is in check:
1. six meals per day (every 3 hours)
2. Each meal with complex carbs and good proteins
3. Lots of water throughout the day
Lift for strength and the mass will follow.
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| OTIS | PostPosted: Wed Dec 14, 2011 9:09 pm | |
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Joined: Sat Oct 01, 2011 3:17 am
Posts: 215
Location: California | | I would recommend a rest day before and/or after the leg workout to recover. It is smarter to spread out the training days intermixed with rest days to keep you fresh and maximize recovery in between workouts. If you train back to back to back your ability to sustain intense output will be diminished towards the end of the training split.
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| mi1ooo98 | PostPosted: Wed Dec 14, 2011 11:51 pm | |
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Location: Australia | | Yeah, thanks Jmmy, i'm currently actually doing exactly that!
@OTIS If i have a break before and after leg day, i feel like that's 3 days without doing any upper body training, isn't that going to be too big of a break (72 hours).
I'm looking for a dense, lean, low body fat, pure aesthetics build.
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| mi1ooo98 | PostPosted: Thu Dec 15, 2011 12:00 am | |
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Joined: Tue Nov 08, 2011 11:16 pm
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Location: Australia | | Considering this routine
option a)
Day1: Back/biceps
Day2: Shoulders/Delts
Day3: Rest
Day4:Legs/Calves
Day5: Chest/Tris
Day6: Rest
Day7: Full body(Squats, Deadlifts, Pull ups, Clean and Jerk, maybe Bodyweight Dips)
Day8: Rest
OR
Option b)
Day1: Legs/Calves
Day2: Chest/tris
Day3:back/bis
Day4:shoulders/delts
Day5:Rest
Day6: Full body
Day7: Rest
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| OTIS | PostPosted: Thu Dec 15, 2011 12:32 am | |
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Joined: Sat Oct 01, 2011 3:17 am
Posts: 215
Location: California | | First one is better. Just pound the food hard on those rest days
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| mi1ooo98 | PostPosted: Thu Dec 15, 2011 12:50 am | |
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Joined: Tue Nov 08, 2011 11:16 pm
Posts: 699
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Location: Australia | | I don't get as hungry as days that i'm not working out. I definitely think i eat more training days.
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