Greeting Gents,
Ive only been back in training for a solid three weeks after a three year break and been training with medium weights with my wife to get my form right but I also got weak as fuck. Its depressing how far I've fallen, but anyway, getting back on the horse. Here my crack at a 6 day training split for the next six weeks. My aim for now is to get my strenth up while buiding lean and burning fat (getting onto a cycle as soon as my body is stronger & leaner). I'm 34 years old, 80kg and last checked bodyfat percentage was 20%, but I've knoked down one notch in my belt since then. I'm restricting calories for now and will start bulking once some fat's been burned. My basal metabolic rate is 1928.1 calories and I'm consuming roughly 1700 calories of which 95 grams protein, 90 grams carbs, 30 grams fat and I think I'm eating quite clean. Please critisize and comment as you wish on diet and training plan below. I chose higher reps at the last set of some exersizes to fatigue the muscle as much as possible. (Note: No training partner to assist)I know your'e gonna ask wheres the seated calf raises, cant do'em, bum ankle
Monday-Chest & triceps
Incline bench press (bar) 5 sets (20, 10reps, 08reps, 6reps, 12reps)
Flat dumbell presses 5 sets (12, 10, 8, 6, 12)
Flyes 5 sets of 12-15
Skull crushers 4 sets of 8-10
Triceps cable pushdowns 4 sets of 8-10
Triceps rope pulls 4 sets of 12-15
Seated triceps extensions 4 sets of 10-12
Tuesday-Leg day
Squats 5 sets (20, 10, 8, 6, 6)
Leg extensions (single leg) 5 sets (15, 12, 12, 10, 15)
Standing hamstring curls 5 sets of 12-15 (60 seconds rest between)
Inner & outer abductor 5 sets of 12-15 (60 seconds rest between)
Standing calf raises 5 sets 15-20 (60 seconds rest between)
Wednesday-Shoulders & traps
Military presses (machine) 5 sets (12, 10, 8, 6, 12)
Lateral dumbell araises (15, 12, 10, 10, 15) 60 seconds rest between
Posterior dumbell raises (15, 12, 10, 10, 15) 60 seconds rest between
Chin rows (15, 12, 10, 10, 15) 60 seconds rest between
Anterior dumbel raises(15, 12, 10, 10, 15) 60 seconds rest between
Shrugs 5 sets (15, 12, 10, 8, 15)
Thurday-Back & biceps
Deadlifts 4 sets (10, 8, 6, 4)
Bent over rows 4 sets (10, 8, 6, 12)
Lat pulldowns 4 sets (12, 10, 8, 6)
Seated rows 4 sets 8-10
Hyper extensions 4 sets 12-15
Standing barbell curls 5 sets (15, 10, 8, 6, 15)
Hammer curls 4 sets (12, 10, 8, 6)
Machine isolation curls 4 sets 12-15
Friday-Calves, forearms, abs
Standing calf raises single leg 5 sets 15-20
Reverse grip z-bar curls 5 sets 15-20
Seated wrist curls (palms up) 5 sets 15-20
Seated wrist curls (palms down) 5 sets 15-20
45 deg decline sit-ups 3 sets to failure
Hanging leg raises 3 sets to failure
Machine crunches 4 sets 15-20
Machine torso twists 4 sets 15-20
Saturday-Boxing (60 second rest intervals)
Light bag (speed & accuracy) 5x 3min rounds
Skipping (med pace) 3x 3min rounds
Heavy bag (explosive) 5x 1min rounds
Squat & punch 5x 1min rounds
So there it is guys, please correct me where I'm wrong
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