Ok, here's the workout I plan to put in effect tomorrow. Why not today? Well, the gym isn't open today.
Anyway, here it goes. I use this antagonist training schedule with about 45-60 seconds rest between exercises. On day 1 for instance I benchpress, 60 sec rest, bor, 60 sec rest, benchpress again and so on untill I've done 4 sets of benchpresses and bors. The idea is to keep going AND give the muscle enough rest.
Day 1: heavy 4x6
benchpress / bent over row
incl. bench press / assisted pull up
dumbbell tricep extension / concentration curl
Day 2: light shoulder prehab (thanks Alwyn and Chad)
30 minutes of endurance cardio
Day 3: heavy 4x6
Romanian deadlift / seated calfs
hypterextension (weighted) / abs machine
Day 4: medium 4x10
incline dumbell press / assisted pull up
dumbbell press / supine row (bodyweight)
cable push down / hammercurl
Day 5: medium shoulder rehab
grip work (I have small hands)
24 minutes of interval cardio
Day 6: medium 4x10
good morning / standing calfs
wood chop / shrugs
The idea is to loose bodyfat and perhaps gain some muscle.
Any comments? Suggestions?