I have an hour a day to train, 5 days per week. I want to trim down. I am very confused as to how i should split my time at the gym. I just started taking a little bit of of Cyp and trying to eat clean and control portions.
I'm being told...
Do one day cardio, one day lift.
or
Do 30 min cardio, 30 min lift.
or
Lift 12-15 reps high intensity, no cardio, recovery speeds metabolism
Not sure which route to follow
suggestions?
I think the best thing to do is 4 out of the 5 days split your workout into 30 min liftin, 30 min cardio, and stick to the basic compund movements . for example
Day 1: Chest
Flat Bench ( either dumbell or barbell)
Incline Bench( either dumbell or barbell)
Decline ( either dumbell or barbell)
Flyes ( either dumbell or machine)
Abs
There you go, 4 excercises, assuming 5-6 minutes per excercise, you should be done in 25 mins, and spend 5 mins on abs, and 30 min cardio
Day 2: Arms
Standing curls barbell
Standing Curls Dumbell
Preacher curls Barbell
Rope Pushdown
Skullcrushers
Dips
Obliques
you have 6 excercises for bicep, but you can rev up your workout with shorter rest periods, so every excercise will last liek 4 minutes, that gives you ytime to do obliques
Day 3 : Delts/Traps
Military Press ( either dumbell or barbell)
lateral Raises
Front raises
shrugss ( either dumbell or barbell)
upright rows
again, should be done in 25-27 mins, and do abs, and 30 min cardio
Day 4: Back
Pulldown
one arm dumbell rows
seated rows
and add a couple of hammer strength machines
you wont have time for deadlifts, as they consume time to set up
do some obliques as well, and then 30 min cardio
Day 5 : Legs
for this day, i would just spend the hour doing legs, hams,glutes,calf, dont do cardio this day