![]() Let me know if you have any questions or are skeptical of anything I’m saying. Appropriate caloric intake to match goals.Įverything else is relatively minor compared to these 3. These are the main core ideals to change body composition.ġ. ![]() Other than that stick to the program slight caloric and enough protein will get you there I assure you.And increase this amount by roughly 200 cals. Use this as a rough guide to see how many calories you burn a day (everyone’s slightly different). You might not like it but you should probably go on a caloric surplus. You probably lost all your muscle mass with the initial weight loss. Download my fitnesspal to track your calories and protein intake.Sprints: Just run sprints until you can’t walk anymore.Ĭardio Day: I like to bike for 30 minute intervals, but whatever floats your boat, just make sure to do at least 30 minutes. Leg extensions: Adding 10 lbs each time, do 15, 12, 8.Ħ. Same 10 slow to 15 fast with your toes straight, then same with them facing inwards. Do 10 slow with your toes pointed outwards, followed by 15 fast immediately. ![]() Calf raises: Grab however much weight you are able to do. Personally, I don’t do cleans because the irritate my shoulder injury, but they’re a must-have in the weight room.Ĥ. Straight Legged Dead lifts: Do sets of 15, 12, 8, 5, adding 20 lbs each set, again to the point where the last rep is failure.ģ. I like to add 40 lbs to each set, to the point where I need a spotter to pull me up on the last rep.Ģ. Squats (or front squats if you wish, do less weight if that’s the case): Do sets of 15, 12, 8, 5. Finger flicks: Flick your fingers out with them down by your side 75 times, then 75 times horizontally, 75 times straight out in front of you, and 75 times above your head. Delt raises: Do 15, 12, 8, adding 10 lbs each time.ħ. Inverted rows: Do to failure for 2 sets.Ħ. Hammer Curls: Similar to E-Z bar biceps, keep a lower weight than you would thing, do 15, 12, 8.ĥ. Weighted Rows: Do 15, 12, 8, 5 adding 10 lbs each time.Ĥ. Lat Pull Downs: Keep good form again, don’t rock. Make sure to keep your elbows at your sides, get full extension while down and pull all the way up and pump your bicep. ![]() E-Z bar bicep curls: Most important thing is to keep the right form. Front raises: Try to complete 2 sets of 20 with the most weight you can, then add weight and complete one more set of 10.ġ. Again go your max for 15 reps, 12 reps, and 8 reps, adding 10 lbs each time. Chest flys: (because of a shoulder injury, I use the chest fly machine). Again, make sure you're adding more weight as much as you can.ĥ. Skullcrushers: Go your max for 15 reps, 12 reps and 8 reps, adding 10 lbs each time. As the weeks go on, and this feels easy, add a weighted belt to help add more resistance.Ĥ. Dips: Do 3 sets of 10, make sure to go full 90 degrees. ![]() Make sure to continue to add more weight to your original weight as the weeks go on, try not to stay at the same weight for more than four push days.ģ. Tricep pull downs: Go your max for 15 reps, 12 reps, 8 reps, adding 5 lbs. Start off with light weight and aim for 8 reps of throwing the bar a couple inches out of your hands and catching the bar on the way back down to your chest.)Ģ. (not so recommended for a new lifter) plyometric bench throws. Hold the bar at apex for 5 seconds, halfway for 5 seconds, and 1 inch from chest for 5 seconds, as many times as you can (try for 8 reps). Lower the bar down for 5 seconds and explode up with your 60-70% max as many times as you can (try and get 8 reps). When you can't complete the routine, stick with the 5x5 that you can do and afterwards, do some plateau breakers. 5x5 bench routine: (bench 5 reps, 5 sets, keep adding 5 lbs to the total weight each push day. I do 8 minute abs, switching exercises every 30 seconds.ġ. I just typed this out, so sorry for any misspellings, etc.Īfter every workout, I like to work abs. ![]()
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