Heya ppls. I’ve got some acting/modelling shit coming up so need to get the abs happening. I’ve had them before, but I weighed about 15kgs less at the time so this will be interesting. My goal is to preserve all possible muscle mass whilst slowly cutting.
I have 2 full body workouts and one ancillary. I also do 2 or 3 HIIT sessions per week.
The reason for no lunges/deadlifts/squats/cleans is that my lower back and knee have been feeling a bit dicky since I got back from skiing the weekend before last. I will re-add lunges and squats when I am up to it. I’m taking a break from deadlifts and cleans for a while due to having done them continuously for the last few years.
Day 1
Triple Set horizontal
Incline DB Press 2 sets of <8
Seated Row 2 sets of <8
Leg Press 2 sets of <5
Quadruple Set arms
Lateral Raise 2 sets of <10
Bicep Curls 2 sets of <8
Skullcrusher 2 sets of <8
Leg Press 2 sets of <10
Ab brace 1 set. Also called planks.
BB Curl 1 set of 20 w/empty olympic bar.
Day 2
Triple Set vertical
Pull Ups 2 sets
Shoulder Press 2 sets <8
Leg Press 2 sets of <10
Quadruple Set arms
Lateral Raise 2 sets of <10
Bicep Curls 2 sets of <8
Skullcrusher 2 sets of <8
Leg Press 2 sets of <10
Ab brace 1 set.
BB Curl 1 set of 20 w/empty olympic bar.
Traps, calves & forearms.
Explosive BB shrug 3 sets of <8
SL DB Calf Raise 3 sets of <8
DB shrug 2 sets of <8
Calf Extension 2 sets of <12
Forearm Ext 3 sets of <8
Forearm Flex 3 sets of <8
Any suggests? Diet sucks. Protein, carbs & fibre for breakfast. Protein & fat every other meal unless before or after a workout.
Hating it, fell down a few times but picked myself up and keep chomping on. Didn’t realise I was hating it till I saw a commercial for ice cream on the weekend and wanted to kill someone.