>I have been making some good progress and now is the time to change it up. I am still putting on muscle while leaning out so may add an additional conditioning workout during the week but will keep an eye on my progress just in case I need to change the ratio of my macronutrients and also if I may need to cut back on the training. I also incorporate some mma, crossfit and kb workouts throughout.

Perform three or four warm-up sets so that your first work set is as heavy as possible.

Day 1: Upper Body (Type IIA and IIB Fibers)
A) T-bar row
Sets: 4
Reps: 4-6
Rest: 90 seconds
B) Incline dumbbell press with palms facing in (60 degrees)
Sets: 4
Reps: 4-6
Rest: 90 seconds
C) Hammer curl
Sets: 4
Reps: 4-6
Rest: 90 seconds
D) Standing dumbbell side raises (with some body swing)
Sets: 3
Reps: 6-8
Rest: 90 seconds
E) French press
Sets: 3
Reps: 6-8
Rest: 90 seconds

F) Reverse crunches (pause at the top)
Sets: 3
Reps: 15
Rest: 90 seconds

LOWER BODY TRAINING
Day 5: Lower Body
A1) Romanian deadlift
Sets: 2
Reps: 10-12
Rest: None
A2) Stability ball butt bridge
Sets: 2
Reps: 10-12
Rest: 90 seconds
B1) Single-leg reverse lunge
Sets: 2
Reps: 10-12
Rest: None

B2) Front squat
Sets: 2
Reps: 8-10
Rest: 90 seconds
C1) Ground-based froggers
Sets: 2
Reps: 12
Rest: None
C2) Rollover to stand up
Sets: 2
Reps: 12
Rest: 90 seconds

Day 4: Upper Body (Type I Fibers and All Sub-Types)supersets

A1) Alternating seated dumbbell press
Sets: 2
Reps: 10-12
Rest: None
A2) Rear straight arm extensions
Sets: 2
Reps: 8-10
Rest: 90 seconds
B1) Neutral-grip chin-up
Sets: 2
Reps: 10-12
Rest: None
B2) Dumbbell pullover
Sets: 2
Reps: 8-10
Rest: 90 seconds
B1) Neutral-grip chin-up
Sets: 2
Reps: 10-12
Rest: None
B2) Dumbbell pullover
Sets: 2
Reps: 8-10
Rest: 90 seconds
D) Dumbbell preacher curl
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds
There’s no rest between drop sets

E) Medicine ball V-up series

All three moves equal one wave through with five waves with 30 seconds of rest between each wave.

 

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