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week 1 will be 7 days of heavy free weights only(2 min rests)
day1---calfs-Chest-forarm
day2---abs-Back-cardio(25min)
day3---Legs
day4---abs-calfs-shoulders-cardio(25min)
day5---Rest!
day6---abs-triceps-biceps-forarm-cardio(25min)
day7---Rest!
do 5-sets of 5reps on 3 diff--exercises for major and 5sets of 5 reps on 2 diff---exercises for minor(all free weights)
train abs heavy and calfs heavy this week(whatever you feel comfortable with)
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week 2 will be 10 days of light to med. on machines
day1---calf-Chest-forarm-cardio(25min)
day2---abs-Back-cardio(25min)
day3---Legs
day4---abs-shoulders-arms-cardio(25min)
day5---Rest!
day6---calf-Chest-Back(superset chest and back)-cardio(25min)
day7---abs-Legs
day8---Shoulders-arms-forarm-cardio(25min)
day9---Rest!--cardio if you feel like it(45min)
day10--Rest!!!
repeat week 1
week 2 will be training fast(1 min rest) and for major only 10 sets of 10 reps---minor will be 6 sets of 10 reps but remember you will be training bodyparts twice in 10 days. But switch it up: you will not overtrain--
example day 1 --chest-5sets of 10reps on incline hammer mach.
and 5 sets of 10 on flat mach. flys---then on day 6 you will train chest again with back--hit two diff-exercises of chest this time.
abs and calfs should be trained light to med. and very fast -no rest when possible.
I took a 10 week layoff(shoulder problems-still have em but fuck it for now) and came back with this workout. Thanks to an unknown pro
And after only 4 weeks I'm at about 80%(clean)getting ready for a major cycle in the months to come--You are in and out of the gym on light days that you won't know what just happend. I've been in and out in 45 min. including cardio on some days.
week 1- eat and train to grow
week 2- lower the cals and iron things out
peace
day1---calfs-Chest-forarm
day2---abs-Back-cardio(25min)
day3---Legs
day4---abs-calfs-shoulders-cardio(25min)
day5---Rest!
day6---abs-triceps-biceps-forarm-cardio(25min)
day7---Rest!
do 5-sets of 5reps on 3 diff--exercises for major and 5sets of 5 reps on 2 diff---exercises for minor(all free weights)
train abs heavy and calfs heavy this week(whatever you feel comfortable with)
------------------------------------------------------------------------------------
week 2 will be 10 days of light to med. on machines
day1---calf-Chest-forarm-cardio(25min)
day2---abs-Back-cardio(25min)
day3---Legs
day4---abs-shoulders-arms-cardio(25min)
day5---Rest!
day6---calf-Chest-Back(superset chest and back)-cardio(25min)
day7---abs-Legs
day8---Shoulders-arms-forarm-cardio(25min)
day9---Rest!--cardio if you feel like it(45min)
day10--Rest!!!
repeat week 1
week 2 will be training fast(1 min rest) and for major only 10 sets of 10 reps---minor will be 6 sets of 10 reps but remember you will be training bodyparts twice in 10 days. But switch it up: you will not overtrain--
example day 1 --chest-5sets of 10reps on incline hammer mach.
and 5 sets of 10 on flat mach. flys---then on day 6 you will train chest again with back--hit two diff-exercises of chest this time.
abs and calfs should be trained light to med. and very fast -no rest when possible.
I took a 10 week layoff(shoulder problems-still have em but fuck it for now) and came back with this workout. Thanks to an unknown pro
And after only 4 weeks I'm at about 80%(clean)getting ready for a major cycle in the months to come--You are in and out of the gym on light days that you won't know what just happend. I've been in and out in 45 min. including cardio on some days. week 1- eat and train to grow
week 2- lower the cals and iron things out
peace
