Howzit All,
I’m a reformed fatty - I was weighing in at about 301 pounds for about 6 years and have gradually worked my way down to a modest 205 pounds.
I have been performing a total body 3 day routine for quite about 6 months using “O” lifts to start and working my way through the largest to smallest muscle groups whilst never doing any isolation. This has been mixed with training for triathlons at the same time but I’m really getting tired of training on my own for endurance so gonna take a break for a year and concentrate more on the weights and have put together this 6 day split.
191cm
205pounds
BF about 14% - diet needs some a little more attention
My legs are solid and grow quickly, my weakest link are my shoulders and upper chest.
Generally going for 5 sets of everything with a rep range of 12-6.
1 - Legs + Shoulders
Front Squat x5
Leg Extension x5
Calf Raises x5
Seated DB Press x5
Standing DB Lat Raises x 5
Seated Cable Rear Delts x 5
2 - Chest + Tris
Inc BB Press x5
Fwd Lean weighted Dips x5
Inc Cable Flys x 5
Seated overhead DB extension x 5
Skull crushers x 5
3 - Back + Bis
Widegrip Pullup x 5
Underhand BB Row x 5
Seated DB Rev Flys x 5
Standing EZ Curl x 5
Seated alt DB hammer x5
4 - Legs + Shoulders
Bent Knee Deadlift x5
Leg Curls x 5
Standing BB Press x5
BB Front Raises x5
Single cable lat raises x5
5 - Chest + Tris
Inc DB Chest Press x5
Close grip BB Press x5
Inc DB Flys x 5
Rope extension x5
Cable pushdowns x 5
6 - Back + Bis
Underhand Pullups x5
DB Row x 5
Cable Rev Flys x 5
Seated incline alt curls x5
Cable curls x 5
Quite a lot there - body will get quite a shock! Especially with not doing isolation for a long time.
Any constructive critiscm would be much appreciated.
Cheers
CT