I wanted to post up the basic routine I have been following for a couple weeks now. Every week I either increase the weight or add a set at the same weight, depending on how I feel. My goal is to slowly drop bodyfat while maintaining strength. I eat t-dawg low carb style, and eat maintenance cals on lifting days that I dont do cardio on, and above maint on days I do do cardio. Right now Im sitting at 6’1", 215-220. BF % tested next week.
Lifting program:
right now all sets are in the 80-90% 1rm range (3-7 reps) after ample warm ups.
Dat 1 Quad/Ham
high bar squats 5 sets
seated calf raise 5 sets
lying single leg curl 5 sets
reverse lunge from platform (about 6 inches high) 3 sets
Day 2 Chest/Tricep
flat DB press 3 sets
low incline DB press 3 sets (about 15% incline)
low decline DB fly 2 sets
dips 5 sets weighted (no forward lean)
tricep extension machine 3 sets
Day 3 rest/active cardio
Day 4 Back/Bicep
snatch grip deadlife 5 sets
parallel grip chins 5 sets weighted
BB row 5 sets (from platform to get stretch)
bb curl 3 sets
incline hammer curl 3 sets
Day 5 Shoulders
bb clean and press (from hang) 5 sets
DB side raise seated 5 sets
DB bent over raises 5 set
shrug 5 set
Day 6 rest
Day 7 starts cycle over
Any input would be appreciated. I just want to know if Im on the right track.