[quote]roybot wrote:
talon2nr7588 wrote:
im trying to incorporate my biceps,triceps,delts in to my lactate training without the circuits.
i plan on doing supersets of bi/tri on one day and delts/abs on the other.
Can you clarify exactly what you are planning to do and on what days? I’m particularly interested in why you want to include smaller bodyparts in lactate inducing training and why you think that this approach would be better than circuits.
[/quote]
it’ll go like this, from CT’s destroying fat article.
Day 1: Chest and Back
These workouts should look like this:
A1. Main chest exercise (DB press, incline DB press, wide grip bench press, etc.)
4-6 reps
No rest (or 10 sec. to change exercises, as coach Poliquin would say)
A2. Chest secondary exercise (DB flies, cross-over, etc.)
6-8 reps
Take 2 minutes of rest, then move on to…
B1. Main back exercise (weighted chins or pull-ups, chest-supported row, 1-arm row, etc.)
4-6 reps
No rest
B2. Secondary back exercise (any back exercise described in my Torso solution article)
6-8 reps
Take 2 minutes of rest then get back to A1. Perform each superset 5-6 times.
day 2 is lactate training bicep/tricep.
superset 1- dumbell curls/ lying dumbell tricep extension
then rest 60-90 seconds. 3-4 sets of each x 12-15 reps
rest 2 minutes
superset 2- dumbell military press/ crunches
then rest 60-90 seconds. 3-4 sets of each x 12-15 reps
rest two minutes
superset 3- leg ectension/ leg curls
then rest 60-90 seconds. 3-4 sets of each x 12-15 reps
followed by a 1 mile walk.
day 3 off.
day 4 legs- The same logic (main + secondary exercise superset) applies for the quads and hams(heavy).
day 5 off
day 6 same as day 2
day 7 off
im thinking of throwing in some walking on off days.