New lifting program

[BIGABOY]

Mon- Chest/tris,Abs

Incline d-bell Press- 15,12,12,8,8( I will switch from doing incline to flat EW)
flat d-bell Press/flatbench) 12,12,8
d-bell flies 12,8,8
Dips 12,8,8
Skull crushers- 8,8,8,8
Rope pull Downs- 12,12,12
Abs- 4x 20 reps
40 min cardio


Tues Legs/Bi's,Abs

smith machine squats- 15,8,8,8
Lunges- 8,8,8
Leg ex- 8,8,8
Hammy curls- 12,8,8,8
calf raises- 20,20,6,6
Dbell curls- 12,12,8,8
BB curls- 8,8,8
Hammer curls- 8,8,8
Foreman curls- 8,8,8
abs- 4x20
cardio 40 mins



Wed 60 mins of cardio

strench out



thurs Back

Wide grip pull downs-12,8,8,8
close grip pull downs- 8,8,8
Deadlift/ or hyper extensions- 12,12, 8,8,8( for deadlifts) 8,8,8,8 for hyper ext.
BB rows- 8,8,8,8
Chain saws 8,8,8
Cardio 40 mins



Fri- shoulders/abs

Shoulder Press( either dbell or Bar) 12,12,8,8
incline side lat raises- 8,8,8,8
rear flies- 8,8,8,8
Shrugs( BB or dbell) 12,12,8,8,8
Abs 4x20
Cardio 40 mins

Sat -is my carb loading day so no cardio or lifting will be going on,


And 3 times a week i will be doing cardio in the AM 30 mins on an empty stomach incline walk on treadmill

I am still trying to lean out, iam on a carb cycling program ( help from IW), energy pills will be very limited, only coffee. I will only use them if i work alot during the week

my diet is in check just needed a new lifting program to change it up
All cardio is incline walking at 4.0 mpg at 7% incline, i run for 2 mins every 10 mins, I will be starting this next monday, the next 4 sats there will be cardio casue hunting season is starting and our party does alot of walking up hills, with a full packsack plus my rifle ( gotta pack alot of homemade Protien bars), I may start a log, and should be posting pics up soon

BIGA

[GYMBRAT]

looks aight to me

[BIGABOY]

thanks man, it will interesting to see how hunting goes this year first time hunting in alberta, so i will see how much walking we do if you do alot i might skip out on the Sunday cardio, and if we shoot somthing like a moose or elk we gotta pack it out to

[ironwill]

You shoot like i ****......
all over the place....hahaha


good luck hunting and good luck on the new program......
It looks ok, but try it out, see how you like it...you are consistent, that is the
best thing and have had great gains up to now.....
Good time to experiment and see how things go and work best for you...Then you can kick ass with your knowledge in a couple of yrs.....Young bugger time is on your side..

got home late last nite after 15 hours driving 1 way, and 13 hours back after 1 day stopping to go to funeral...godamn.....
see you soon big fella, and practice target shooting...lol...jk

[baza]

Looks good. Very similar to what I do. Except I do bis with back.
And I've been trying to do abs and calves about every 4-5 days so sometimes they bounce on different days.
Also, I only do two bi/tri exercises, since bis is on back, and tris on chest, they already got a pretty good workout, so I finish it off with two exercises.

[BIGABOY]

I revamped some stuff and i lowered some reps and i will be rotating some exersices every week

i will give it a go and see how it works out

BIGA