muchachomalo
New member
I started lifting today after coming off a 2 month keto diet and would appreciate a few unbiased opinions on my new regimen...supps will be a different thread.
thanks guys !
monday
am treadmill slow pace for 90 min on an empty stomach
lift @ 4pm ( 27 sets in 1 hour )
legs,back & shoulders
part 1
pull ups
full squat, full press w/ dumb bells
dead lifts
3 sets of each x 10
part 2
lunges
bent over barbell row
reverse flys
3 sets of each x 10
part 3
shrugs
side latterals
single calf raises
3 sets of each x 10
--------------------------------------------------------------------------
tuesday
am treadmill slow pace for 90 min on an empty stomach
lift @ 4pm ( 27 sets in 1 hour )
chest,tri's & bi's
part 1
incline dumb bell press
skull crushers
barbell curls
3 sets of each x 10
part 2
decline dumb bell press
close grip press
dumb bell curls
part 3
flys
tri kick backs
hammers or outter grip on ez bar...not sure yet
3 sets of each x 10
-------------------------------------------------------------------------
wednesday
OFF
am treadmill slow pace for 90 min on an empty stomach
------------------------------------------------------------------------
thurs & fri repeat
------------------------------------------------------------------------
saturday
OFF
am treadmill slow pace for 90 min on an empty stomach
------------------------------------------------------------------------
sunday
COMPLETELY OFF !
thanks guys !
monday
am treadmill slow pace for 90 min on an empty stomach
lift @ 4pm ( 27 sets in 1 hour )
legs,back & shoulders
part 1
pull ups
full squat, full press w/ dumb bells
dead lifts
3 sets of each x 10
part 2
lunges
bent over barbell row
reverse flys
3 sets of each x 10
part 3
shrugs
side latterals
single calf raises
3 sets of each x 10
--------------------------------------------------------------------------
tuesday
am treadmill slow pace for 90 min on an empty stomach
lift @ 4pm ( 27 sets in 1 hour )
chest,tri's & bi's
part 1
incline dumb bell press
skull crushers
barbell curls
3 sets of each x 10
part 2
decline dumb bell press
close grip press
dumb bell curls
part 3
flys
tri kick backs
hammers or outter grip on ez bar...not sure yet
3 sets of each x 10
-------------------------------------------------------------------------
wednesday
OFF
am treadmill slow pace for 90 min on an empty stomach
------------------------------------------------------------------------
thurs & fri repeat
------------------------------------------------------------------------
saturday
OFF
am treadmill slow pace for 90 min on an empty stomach
------------------------------------------------------------------------
sunday
COMPLETELY OFF !