>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