I have been following 8 weeks of 5X5 with doing front squats 3X a week…I am planning to change the workout routine…I still have some fat to loose.I was looking to follow one of this routine:
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Lose The Fat, Keep The Strength: http://www.T-Nation.com/readTopic.do?id=459309
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The EDT Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes! one with hybrid lift (hardcore Rambo training) www.staleytraining.com/static/articles/articles/EDT-for-fat-loss.htm
I am planning to go with the second one because of time restriction and also I do not want to go for singles at this moment…will increase load if able to achieve more than 60 reps.
I have decided to use following exercise selection based upon :
- equipments I can use without having to switch places as I work in commercial gym.
- I also want to stress on shoulder endurance.
- Do not want to add any isolation stuff.
from top of my head It should look something like this.
Day One:
First PR Zone (15 Minutes)
A1 Front squat
A2 Bent over barbell rows
Second PR Zone (15 Minutes)
B1 Single hand dumbbell snatch
B2 walking lunges
Third PR Zone (15 Minutes)
C1 Jumping pullups
C2 squat jump --> calf raises
Day Two:
First PR Zone (15 Minutes)
A1 Deadlift
A2 DB push press
Second PR Zone (15 Minutes)
B1 close grip bench press
B2 Leg raises
Third PR Zone (15 Minutes)
C1 DB split jerk lunge hybrid --> Bulgarian split squat
C2 seated cable rows
Day Three :
First PR Zone (15 Minutes)
A1 Power cleans
A2 Front squat
Second PR Zone (15 Minutes)
B1 Single leg RDL
B2 reverse lunge
Third PR Zone (15 Minutes)
C1 Sumo deadlift pullover hybrid
C2 Lateral lunge and touch
Just looking back at this scares me a bit will do a 1 week trial to find appropriate load and exercise selection…at present it looks like too much push and pull in vertical plane…any suggestion/comments highly appreciated.
Edit: Made two changes in my routine. change denoted by -->