I lost 40 pounds since October. 230 to 189 thanks to Planet Fitness
Can I get some program advice? I feel like I can up the calisthenics. Have also mostly switched out steady-state cardio for running.
MONDAY – PUSH (Chest/Shoulders/Triceps)
Machine Chest Press – 4×8–10
Incline Dumbbell Press – 3× 8–12
Seated Machine Shoulder Press – 3×6–10
Dumbbell Lateral Raises – 3×15–20
High to low cable fly
Metal Tricep Pushdown – 3×12–
Dips – 60 reps
Pushups – 100 reps
60 min steady-state cardio
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TUESDAY – PULL (Back/Biceps)
Chest-Supported Row Machine – 4×8–12
Lat Pulldown – 3×10
Seated Cable Row – 3×10–12
Machine Rear Delts – 3×15
DB Hammer Curls – 3×10–12
Cable Curls – 3×12–15
Pull-Ups – 60 reps
60 min steady-state cardio
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WEDNESDAY – LEGS (Spine-Safe)
Full ROM Leg Press – 4×10–15
Leg Extension – 3×12–15
Seated Leg Curl – 3×10–15
Dumbbell Bulgarian Split Squat – 3×8 each leg
Seated Calf Raise – 3×15–20
Ab Wheel – 3×8–12
Cable Crunch – 3×12–15
45 min steady-state cardio
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THURSDAY – UPPER HYPERTROPHY
Chest-Supported Row Machine — 3×10–12
Dumbbell Lateral Raises – 3×15–20
Machine Rear Delts – 3×12–15
Cable Upright Row – 3×12
Rope Tricep Extension – 3×12–15
Cable Curls – 3×12–15
Pull-Ups – 20–30 reps
Pushups – 50–100 reps
60 min steady-state cardio
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FRIDAY – CONDITIONING + ARMS
Pull-Ups – 30–40 reps
Dips – 50 reps
Pushups – 80–120 reps
Seated DB curls – 3×10
Tricep Rope Pushdown – 3×12
Preacher Curl – 3×10
Cable Overhead Tricep Extension – 3×12
Hanging Leg Raises – 3×10–15
Side Planks – 2×45 sec
60 min steady-state cardio
