Current routine to drop a few pounds. The training is fun but not eating less.
Calories are figured at 10-12 calories per lb. of bodyweight to drop weight approx. 1lb./week. I don't keep exact count of calories but eat only 2 meals (lunch & dinner) and no between meal snacks. 1-2 days per week of a bit looser eating. For example last night I drank probably 3/4 bottle of wine and had a bowl of popcorn while watching Bills/KC game.
The volume increase is not for hypertrophy but just to burn more calories. The target is to train at least an hour which is no problem with this amount of sets. It takes about 1.5 hours. 1-2 minute rests per set but up to 5 minutes on the first exercise when the weight is near max.
Around 10 sets per bodypart.
Tues - Pull/Legs
Squat - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
(Going to add another high rep squatting move next time, maybe 3x20)
Leg curls - 5x10-15
1 leg calf raises - 5x12-20
Seated calf raises - 5x12-20
Two bicep curling exercises for 5x10 each = 10 sets total
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.
Thurs - Press
Power clean & press - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
Flat bench press - 5x5
Rear delt raises - 5x10
Two tricep exercises chosen that day for 5x10-15 reps each = 10 sets
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.
Sat - Pull/Legs
Deadlift - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
1 leg calf raises - 5x12-20
Seated calf raises - 5x12-20
Wide lat pulldowns - 5x10-15
Db rows - 5x10
Two bicep curling exercises for 5x10 each = 10 sets total
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.
Sun - Press
Incline bench press - approx. 5 work sets of low reps 1-3 reps using a linear cycle.
1 arm db press - 5x5
Side or rear db raise - 5x10
Two tricep exercises chosen that day for 5x10-15 reps each = 10 sets
Two or three grip exercises for 3 sets each, varies by day: Grippers, pinching, wrist curls, lever bar, towel hold, etc. 6-9 sets total.
Off days - 1 hour of low intensity cardio
Abs - v-crunch, stick twists, side stick twists, leg raises - 2-3 sets of 25 each move down circuit style
