Ok, I'm a fairly big guy... not huge. I'm joining the Air-force very soon and I know that the drill sargents are going to lay in too me hard in Basic Training because I look like a bodybuilder.
I have traditionally done a 4-day dorian yates type split:
mon- chest, tri
tue- legs
wed- off
thur- back, bi
fri- traps, delts
weekend off
I need a workout that will keep my size while lowering bodyfat and most importantly MORE CARDIOVASCULAR ENDURANCE! I want to be alot better at long distance running (which I've always sucked at)
this is my plan:
New Workout Schedule 7/04/01
Emphasis: upper body strength/size cardiovascular endurance.
Day #1 -Push
2x Squats
2x Leg press
1x Leg extension
2x Weighted Dips
2x Bench Press (incline/flat and DB or BB)
2x Military Press
2x Cable Crossovers
2x Side Laterals
2x French Press
2x Cable Pushdowns
Day #2 -Pull
2x SLDL
2x Leg Curl
5x Chin-ups/Pull-ups
2x Cable Pull-downs
2x BB Row/T-bar Row
1x Cable Row
1x DB Row/Machine row
3x any type curl
2x Rear Lateral
Day #3 –Off
Day #4 –Run 5 miles minimum
Day #5 –Repeat
oh I'm 205lbs ruffly now, and I'll need to be around 185-190. BF is at 11% now target is 6-7%
btw: I'm already adjusting my diet now (I know that is an important factor)
I have traditionally done a 4-day dorian yates type split:
mon- chest, tri
tue- legs
wed- off
thur- back, bi
fri- traps, delts
weekend off
I need a workout that will keep my size while lowering bodyfat and most importantly MORE CARDIOVASCULAR ENDURANCE! I want to be alot better at long distance running (which I've always sucked at)
this is my plan:
New Workout Schedule 7/04/01
Emphasis: upper body strength/size cardiovascular endurance.
Day #1 -Push
2x Squats
2x Leg press
1x Leg extension
2x Weighted Dips
2x Bench Press (incline/flat and DB or BB)
2x Military Press
2x Cable Crossovers
2x Side Laterals
2x French Press
2x Cable Pushdowns
Day #2 -Pull
2x SLDL
2x Leg Curl
5x Chin-ups/Pull-ups
2x Cable Pull-downs
2x BB Row/T-bar Row
1x Cable Row
1x DB Row/Machine row
3x any type curl
2x Rear Lateral
Day #3 –Off
Day #4 –Run 5 miles minimum
Day #5 –Repeat
oh I'm 205lbs ruffly now, and I'll need to be around 185-190. BF is at 11% now target is 6-7%
btw: I'm already adjusting my diet now (I know that is an important factor)