I am currently on Chris Thib’s weight room strategies for fat loss program with 1.5 weeks left. I am going to deload for one week after that then start a 2 a day strength routine.
I would like help designing a 2 a day routine for learning how to do push-ups, pull-ups, and chins. Basically what I am saying is that I am currently not strong enough to do any of those exercises for even 1 rep with only my bodyweight. I am assuming am I going to gain some muslce mass, and that will due for my needs in that area. However, I also need to incorporate something to stay lean, aside from a clean diet.
I will be able to work out on Monday, Wednesday, and Friday two times a day, for however long as necessary, with about 5 hours or more in between sessions. On the rest of the days only once, but also for however long as necessary.
I was thinking of doing something like the keep your chin up routine, and also use resistance bands. (can anyone recommend some good ones I could buy over the internet?)
I am confused as to what frequency I should use since these are all upper body movements and 2 work out the chest. Should I do something like work on chins and push-ups on one day and then pull-ups on another?
Once I get the basic day split done, how do I decide what should be done earlier in the day, and what later? Should I work on the basic lift in the morning and then maybe do supporting exercises later in the evening?
Then I have to add a legs day, and possibly some sprinting to stay lean. Or would it be more beneficial to do a little bit of energy work after each, or some, sessions?
I am wondering if someone could talk me through this, point me to some articles, or help me make a routine. Tips, comments, anything.