Please let me know your thoughts on anything I can change, add or subtract from my training regimen.
Monday:
-20 minute incline treadmill walk. Keeping HR anywhere from 110 to 120 bpm.
-10 minute PHA circuit. 5 exercises for 3 circuits with :45 to 1:00 rest between circuits.
-Heavy Arms. Bi, Tri, Shoulder exercise performed back to back to back and repeated for 3 total circuits. Hit 8-12 reps with the goal to fail anywhere in this range and hitting 3-4 effective reps.
-Abs
Tuesday:
-Incline treadmill walk for 10:00 warm up
-Weighted sled conditioning for 10:00
-Legs. Hitting reps of 12-15 with the goal to fail in that rep range and hit 3-4 effective reps.
-Abs
Wednesday: Off
Thursday:
-20 minute incline treadmill walk. Keeping HR anywhere from 110 to 120 bpm.
-10 minute PHA circuit. 5 exercises for 3 circuits with :45 to 1:00 rest between circuits.
-Chest. Two exercises for each head of the chest (lower, mid, upper) with rep ranges of 10-15 and the goal of hitting failure in this rep range. 3-4 effective reps per set.
-Back. Four exercises targeting all parts of the back. Using Effective Reps method of:
-12 reps trying to fail around the 12th rep
-Resting 15 seconds, repping out until failure (usually 4-6 reps if done right).
-Repeating until I hit 20 reps total.
-Abs
Friday:
-20 minute incline treadmill walk. Keeping HR anywhere from 110 to 120 bpm.
-Volume arms. Hitting Bi’s, Tri’s, Shoulders. 3 rounds of 9 exercises per muscle. Rep ranges 20 down to 12 as the rounds progress.
-Abs
Saturday:
-Incline treadmill walk for 10:00 warm up
-Explosion PHA training for 10:00
-Back x 3 exercises performed in a circuit. Rep ranges 12-15 with the goal to fail in those rep ranges.
-Chest. Using Effective Reps method of:
-12 reps trying to fail around the 12th rep
-Resting 15 seconds, repping out until failure (usually 4-6 reps if done right).
-Repeating until I hit 20 reps total.
-Legs-Heavy BB squats in rep ranges 5-8. Lunges, RDL, etc.
-Abs