I was making good progress - dropped weight from 226 to 204 and BF from 21% - 16%. This all occured Sept thru Nov. doing cardio in morning and weight workouts in the afternoon, 5-6 days a week. I am now working 7 days a week and taking two online college classes, so needless to say I cannot maintain that workout sched.
I am going to a morning total-body workout on M-W-F and doing morning cardio T-TH-Sat. I am soliciting some feedback on the TBT workout that I have planned. My goal is to get to 190 and under 12% BF.
Workout 2 - Wed.
Squats
DB Incline Press
BB Bent-over Row
DB Shoulder Press
Skull Crushers
Leg Curls
Workout 3 - Fri.
Deadlifts
Good Mornings
Close-grip Bench
DB Rows
BB curls
DB Rear Delt Raises
I will be mixing up weight/reps/rest periods - and - following Chad Waterbury principles on periodization to mix things up. Every couple of weeks I will swap out some movements while keeping the foundational Bench/Squats/Deadlifts.
On Cardio days I will add weighted incline sit-ups, hyper-extensions, oblique raises,leg raises, dips, etc.
If am am missing something or have something out of order I sure would appreciate your feedback ---- Thanks!
I am not a TBT expert, but here are a couple suggestions
The ab work with the cardio days is ok, but i would stay away from Dips on Cardio days …
you are benching on monday, and if you do dips on tuesday that will not allow your chest and triceps to fully recover by your next workout.
Possibly consider switching Workout 3 with workout 2…this way you separate squats and your workout would go
Quad dominant, hip dominant, Quad dominant.
Also, if your lower back begins to bother you, consider swapping goodmornings for another hamstring movement like unilateral hyper extentions with added weight. That way you get a day off from loading/compressing the spine (Squats and goodmornings both load the spine)
Millerizer - Thanks for your feedback. I see and understand each point that you made. It is good to have a forum like this because others help us see things that we do not see for ourselves. Thanks!
Goodmorning are a deadlift variation. You probably don’t want it on the same day as deadlifts. Moved to Monday after squats, you will have hamstrings covered on all 3 days. I agree subbing squats on Weds with a split squat would give your lower back a break. You could add front squats on Friday to work the Quads.