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I would appreciate people supporting their answers.
I will be training for increase in muscle mass and decrease in bf% as everyone generally is.
I believe it will be achievable to a noticeable degree as I've had so much time off exercise over the last 12 months. (should get the noob gains again)
Good diet plus indoor for my cardio and right mix of suppliments are included.
I've got pretty good genetics too. Only been back at training for two weeks and have seen good results already. Will continue with good results for another 4-6 weeks at least I reckon.
Something like this maybe -
Monday - Back training with deadlifts and calves (bi's optional)
Thursday - Chest / Shoulders (tri's optional)
Friday - Quads and hammies.
To add to my question cruxis - howcome only train lower body once a week?
I asked if a compound session on monday and then split for thurs/fri would be best as that way each area will get worked twice a week - but please correct me if I'm wrong!
Tuesday/Friday
light cardio <-- something you dont need to be in the gym for
run, jog, walk, ride a bike, hit a punching bag, swim, surf, play tennis etc etc etc
Monday – Whole body
Squats
Deadlifts
Bentover rows
Lat pulldowns
Shoulder press
Chest press
Curls
Tri ext.
Thursday – Upper Body
Deadlift
Upright Row – shoulder
Curl – bicep
Close grip press
Tri Ext.
Lat Pull Down
Assisted Chin Ups. Friday – Lower Body
Hanging leg-hip raises
Squat
Leg press
Standing calf raises
Reverse calf raises
Lunges
I don't know about it though. Might give it a go this week or next. The past few weeks I've been playing it by ear and have managed to fit a wednesday session in so I have continued with 3 whole body sessions. But this week that won't be able to happen unfortunately.