Just finihed a 3 week EDT style training split with 20 minute PR zones. Got great workouts in at the beginning but started feeling a little burned out being on a Calorie defecit.
So I decided to go back to training a little heavier with longer rest periods (60-90seconds) and getting my sweat on post workout with 25 mins of steady state cardio.
Just FYI I am 5’8 175, trying to drop from about 10%bf to 8%bf in the next 6 weeks, but maintain all my muscle mass.
So here is the progream I drew up, 3 day split perforemed 4-5 times/week.
Day 1 -Chest and Biceps
A1-BB Bench Press 8x3
A2-BB Curls 8x3
B1-Inc. DB Press 3x12
B2-Preacher Curls 3x12
C1-Pek Dek 3x12
C2-Hammer Curls 3x12
Day 2 - Legs/Shoulders/abs
A1-Squats 8x3
A2-DB Presses 8x3
B1-Lunges 3x12
B2-Upright Rows 3x12
C1-Calf Raises 3x12
C2-Neck Pulls 3x12
3 exercise ab circuit
Day 3 - Back and Triceps
A1-Pullups 8x3
A2-Dips 8x3
B2-Chest Sup rows 3x12
B2-Skullcrushers 3x12
C1-Lat Pulldown 3x12
C2-Rev.Pulldowns 3x12
I think this template should force my body to keep and maybe even build new muscle mass while burning off that last bit of fat.
What do you you guys think?