dirka_dan 
"I want to add muscle and lose fat."
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Day 1 (80% of 1 RM OR 6 RM) Sets/Reps
BB Back Squats 10 x 3
A1 - Dips 4 x 6
A2 - Bent over BB or DB Rows 4 x 6
B1 - Skull Crushers 4 x 6
B2 - Standing BB Curls 4 x 6
Hanging Leg Raises 4 x 6
Day 2 Cardio / GPP
Day 3 Sets/Reps
BB or DB Bench Press 10 x 3
A1 - Partial DB Deadlift 4 x 6
A2 - Standing BB Military Press 4 x 6
B1 - Standing Calf Raise 4 x 6
B2 - Upright Rows 4 x 6
Tricep Pressdowns 4 x 6
Day 4 Cardio / GPP
Day 5 Sets/Reps
Chin-Ups 10 x 3
A1 - Decline BB or DB Bench Pr. 4 x 6
A2 - Standing Hammer Curls 4 x 6
B1 - Seated Calf Raises 4 x 6
B2 - Leg Curl 4 x 6
Lunges or Step-Ups 4 x 6
Day 6 Cardio / GPP
Day 7 *REST*
Repeat for a 4 week cycle. Some peope may recognize this as the Waterbury Method, I like it because it increases body strength and size in the same program. |
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