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I just changed my workout schedule from 3 days a week to 4 days a week. I do upper body, lower body, rest day, upper, lower, two rest days. This is my basic workout plan, though I do substitute some workouts between the different days.
Bent over Rows 6-8 reps 4x sets
Flat Bench press 6-8 reps 4x set
Military press 10-12 3x
Barbell curls 10-12 3x
Dips 10-12 3x
Squat 10 reps 4x sets
Deadlift 6-8 4x
Lunges 10-12 3x
Quad extension 10-12 3x
Calve raises 10-12 3x
I've definitely gotten stronger, and this workout plan. It's been combined with a diet plan of 6 meals a day designed with carbs for workout energy, and enough digestible protein throughout the day for muscle recovery. It's been a huge help thinking of food as 'what it will do to help my body' and not just what can I eat that's delicious. Sometimes there's some great overlap too, I've never eaten so many bagels and I'm digging it.
Bent over Rows 6-8 reps 4x sets
Flat Bench press 6-8 reps 4x set
Military press 10-12 3x
Barbell curls 10-12 3x
Dips 10-12 3x
Squat 10 reps 4x sets
Deadlift 6-8 4x
Lunges 10-12 3x
Quad extension 10-12 3x
Calve raises 10-12 3x
I've definitely gotten stronger, and this workout plan. It's been combined with a diet plan of 6 meals a day designed with carbs for workout energy, and enough digestible protein throughout the day for muscle recovery. It's been a huge help thinking of food as 'what it will do to help my body' and not just what can I eat that's delicious. Sometimes there's some great overlap too, I've never eaten so many bagels and I'm digging it.