A New Routine
I’ve done well the last few months on my 4-day split since adding carbs to my diet. I’ve put on a bit of size and I’ve seen some strength gains. My body fat hasn’t dropped any however despite me stepping up the cardio.
A new routine comes in. Starting today I’m following a routine written by ‘all pro’ from this site. He lists it as a ‘beginner’s program but I find it very interesting and think I will benefit from it. It’s a fully body workout to be performed 3 days a week. I will step up my cardio a bit more on off-days.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle.
Friday was a trial run for this new routine, and today was my first true workout following it. I found it to be pretty intense, it’s a bit longer — it takes me 1.5 hours to complete and pretty much wipes me out. This is a bit long in the gym IMHO but it’s a day less per week (3 days vs 4) so it kind of balances out.
I’m expecting good things from this!
