I may be posting this in the wrong area but trying to figure some stuff out.
Currently I have a 4 day a week M,T,Th,F strength program with conditioning mixed in on those days as well. I’m confused on where to go next, I’ve made decent physical changes with this and would like to see some serious changes next.
Here’s what I do now:
Snatch-Grip Jump Shrug 3 x 3-5 Rest 3-5 minutes
Barbell Squat 5 x 4-6 Rest 3-5 minutes
Push Press 3 x 6-8 Rest 2-3 minutes
Back Extension 2 x 10 Rest 1-2 minutes
*Tabata with Kettlebell swings
Bench Press 4 x 4-6 Rest 3-5 minutes
Pull up or Pulldown 4 x 8 Rest 2-3 minutes
Dumbell Shoulder Press 2 x 12 Rest 1-2 minutes
Barbell Curl 3 x 10 Rest 1-2 minutes
*Tabata with the rowing machine
High Pull 3 x 3-5 Rest 3-5 minutes
Front Squat 3 x 6-8 Rest 2-3 minutes
Romanian Deadlift 4 x 6-8 Rest 2-3 minutes
Lunge 3 x 10 Rest 1-2 minutes
Jump Rope (100 both legs, 50 R/L legs, 50 Alternating, 100 both legs)
Dumbell Row 4 x 6-8 Rest 2-3 minutes
Dumbell Incline Bench Press 3 x 10 Rest 1-2 minutes
Lateral Raise 3 x 12 Rest 1-2 minutes
Lying Triceps Extension 3 x 10 Rest 1-2 minutes
4 station 4 rounds Circuit of: KB Swings, Box Jumps, Burpees, Situps (12 reps each)
Other days are rest days
I started on the Abs diet last year and their exercise plan/ eating plan. It worked well and got a lot of fat off my frame. I went from 225 to 180 (about 13% body fat) and still changing. I’m in much better shape but now I’m looking to say “what’s the next step.” I still have some fat to get rid of and want to pack on some muscle. I’ve been doing some homework and looking at complexes for both fat burning and building muscle but don’t know how to supplement them into a 4 days a week routine (or 3 day) or if that is even a good path to take.
Sorry f it’s a rookie question or anything just trying to learn more.