Bear with me please�?�this is my first attempt at altering a pre made training programme!
The first is what ive done for the last 5 weeks. The second is what I will be changing to after x mas.
Look at the workouts from a fat loss while maintaining mass point of view.
These are the workouts from the �??real fast fat loss plan�??.
I know its hard for you to quantify how good a workout this is for me without any background info, but im not looking for answers to that aspect.
What im looking for is �??in general�?? do you think there are any inadequacies in this programme? For example is there an obvious muscle group neglected?
Workout: Mon (5x5), Wed (4x10), Fri(3x15).
Alternating between A and B so each workout gets rotating set and rep numbers.
Bracket number is rest between sets. DB = dumb bell and the weight on these exercises is per dumb bell.
A
Ex1) - Front squat(bar) → push press (60)
5x5 40kg, 3x15 30kg
Ex2a) - Waterbury DB row(full ROM) (30)
5x5 17.5kg, 3x15 12.5kg
Ex2b) - good morning → reverse lunge(bar) (30)
5x6(3eachleg) 50kg, 3x15 40kg
Ex2c) - squat jump → chin → knee tuck(locked arms) (30)
Repeat 2a-c for 5x5, 4x10, or 3x15.
Ex3) - 2x 30secs prone plank → reverse crunch → swiss ball crunch (no rest)
B
Ex1 - DB Rom Deadlift → split snatch → lunge (60)
3x15 = 12.5kg, 5x5=15kg
Ex2a) - Push up → prone jack knife (30)
3x15 normal, 5x5 diamonds
Ex2b) - Bent over row → back extension(bar) (30)
3x15 = 30kg, 5x5 = 40kg
Ex2c) - Dynamic Lunge + shoulder press(DB) (30)
3x15 = 7kg, 5x5 = 12.5kg
Repeat 2a-c for 5x5, 4x10, or 3x15.
Ex3) - 2X - 20 squat jumps → squats → Squat holds (no rest)
(I DO go ass to grass �?? god this hurts)
POST XMAS:
Ive highlighted the changed areas.
A
Ex1) - Front squat(bar) → push press (60)
5x5 40kg, 3x15 30kg
Ex2a) - Waterbury DB row(full ROM) (30)
5x5 17.5kg, 3x15 12.5kg
Ex2b) - good morning → reverse lunge(bar) (30)
5x6(3eachleg) 50kg, 3x15 40kg
Ex2c) �?? BURPEE(prev squat jump) → PULL UP(previous �?? chin up) (REMOVED:knee tuck(locked arms)) (30)
Repeat 2a-c for 5x5, 4x10, or 3x15.
Ex3) - 2x 30secs prone plank → reverse crunch → swiss ball crunch (no rest)
B
Ex1 �?? STRAIGHT LEGGED DB Rom Deadlift → split snatch → lunge (60)
3x15 = 12.5kg, 5x5=15kg
Ex2a) �?? 1 ARM PUSH UPS(previous - Push up → prone jack knife) (30)
Ex2b) - Bent over row → back extension(bar) (30)
3x15 = 30kg, 5x5 = 40kg
Ex2c) - Dynamic Lunge + shoulder press(DB) (30)
3x15 = 7kg, 5x5 = 12.5kg
Repeat 2a-c for 5x5, 4x10, or 3x15.
Ex3) - 2X - 20 squat jumps → squats → Squat holds (no rest)
(I DO go ass to grass �?? god this hurts)
So I added the burpee into my pull up compound because I saw these and they look killer. It also makes up for the removal of the jackknife motion from my push ups on the other days workout.
Chin up → pull up (chins were getting to easy)
Push ups �?? 1 arm push ups (push ups getting too easy)
Straight legged deads �?? previously no focused hamstring work.
I removed the leg lift(knee tuck) from the chin up compound. Didn�??t add in to replace this except for the severity of the addition of a burpee movement.
The real critique im wanting is on my changes, do they make sense? I just want to kick it up a small notch so I basically increased the difficulty of the overall exercise circuit.
What have I neglected? Anything obvious?
Also �?? post x mas I may have already reached my ideal body fat % in which case id be taking my calories out of deficit into a maitainance level.
In those circumstances, with proper pre and post work out nutrition, would I be able to add muscle mass with this workout?
I realise it would be slow, but at that moment I would want to keep my fat % stable.