I figured that some of you could give me som helpful pointers on my full body WO schedule, which I've listed below:
- Incline dumbbell press:
- Dumbbell flyes
- Lat pull down
- Pull up's (close, supinated grip)
- Dumbbell shoulder press
- Lateral raises
- Back flyes
- Cable rope ext. upwards
- Cable push downs
- Dumbbell bicep curls
- Barbell bicep curls
NOTE 1: I'm currently following my on regime consisting of:
3 weeks of 3 sets of 8 reps in each exercise (maybe 4 sets in chest/back). Then by the 4th week I'm considering doing 3 sets of 12 reps... afterwards returning to the same 3 weeks with 3 sets of 8 reps. The next coming 4th week I'll then do 3 sets of 4-6 reps and then do the cycle over again.
NOTE 2: I aim on doing only 30sec to a minut between each set. Then 2-3 minutes between exercises.
NOTE 3: I'm of course going to cycle different exercises though insisting on keeping "dips".
NOTE 4: I'm currently weighing in at 108kg with aproximately 15-16 BF%, 183cm and 26 years of age. My calories will consist of circa 3000 calories on training days consisting of circa 300g of protein, 250g of carbs and 80-100g of healthy fats. On resting days I'll drop 50g of carbs going for 2800 calories.
NOTE 5: I'm aiming at doing a minimum of 2-3 days consisting of 30min. moderate to high intensity cardio WO's like cycling or running (interval).