Hi christian
Would you mind telling me if my weekly training volume is too much please.
I’m a natural man 37yrs old I have a physical job
I’m looking to drop fat but I’m not in a rush maybe gain some muscle in the process.
I’m currently not doing any extra cardio
The workouts are all full body usually in a upper lower upper style circuit.
Mon - full body EDT circuit
General warm up 5 mins and mobility
2 sets of single arm Carry combo
Left arm Waiters walk 30m
Left arm rack walk 30m
Left arm suitcase carry 40m
Repeat for right arm
X2
2 x12 minute blocks of
Parallel bar dips (bw) x6
Sl rdl/ single leg bodyweight leg curls x6
Inverted rows (bw) x8
2x10mins blocks
Single arm ovh press x6
Single leg glute bridge (bw/bands) x10
Bicep curls/ chin up (bw)
4 sets backwards sled drags 60sec rest
Wednsday - full body circuits
General warm up and mobility
Loaded carry combos above 2 sets each
Circuit 1
Bw Ring dips x5-8
Sl rdl x6-8
Bw Chin up x4-6
Circuit 2
Single arm over head press x5-8
Single leg hip thrust x 10 -15 (bw/ bands)
Bw Inverted row x8
3-4 sets prowler pushes/ backwards drags 60sec rest.
Friday - full body EDT circuit
Same as Monday maybe a few exercise changes
Saturday - upper body mechanical drop sets
And lower body posterior chain circuit.
Lower body posterior circuit.
Sl reverse hyper x15
Sl 45° back extension x15 (bw)
Full glute ham raise x6
Bw sl hip thrust x10
Calf raise x15-20
X3 rounds
Mechanical drop sets
Bw parallel dip
Decline press up
Press up
Inclined push up
Supine chest throw
Chin up
Inverted row wide
Inverted row neutral
Front rais
Lateral raise
Arnold press
Bicep reverse curl
Curl
Hammer curl
I appreciate any feedback you can give me.
Many thanks Aaron