ok, so im joining a british regiment which is 9 years min service. which includes numerous tours of afghan, belize, the falklands and some time in nevada let alone the 3rd hardest training in the british military after sas and royal marines its goin to be tough.
So the point is ive been training for hypertophy, form before weight and always in the 8-10 rep range so my strength has never realy come on and my cardio fitness is pretty bleak at the moment.
My goals have changed to a physique which is more practical - strong and fit, yet hopefully still gain some lean mass.
so my question is, with a routine like this, based on westside for skinny bastards 1, is this routine looking ok? my main doubts with this routine are only one exercise per week for biceps, triceps and many more depending on what you do on the upper body ME and Repetition days.
MONDAY - MAX EFFORT UPPER BODY
A. 9 sets of 3 reps, building up to 1 max effort set of 3 (10x3 - Flat Bench)
B. 4 sets of 8 reps, Incline press or incline db press
C. 4 sets of 10 reps, bent over rows
D. 3 sets of 12-15 reps, cable face pulls/seated machine face pulls
TUESDAY - CARDIO 2miles+
WEDNESDAY - LOWER BODY MAX EFFORT
A. 4 sets of 5 reps, building up to 1 max effort set of 3 (5x5 - Deadlift or Squat)
B. 4 sets of 8 reps, lunges or squats if deads were performed
C. 4 sets of 10 reps, hamstring curls
D. Grip training, 3 sets of timed heavy dumbell holds or plate pinches
Thursday - CARDIO 2miles+
FRIDAY - UPPER BODY - REPETITION
A. 3 sets of max reps, Bench or DB press (i dont understand how many reps i should be aiminf for here which will determine what weight i choose?)
B. 4 sets of 8-10, skull crushers/rope extensions
C. 4 sets of 8-10, Pull ups/lat pull downs
D. 3 sets of 10-15, shrugs/lat raises
E. 3 sets of 8-10, Curls/preachers
sat and sunday rest. Maybe light cardio like swimming etc
its gonna take a while to convince myself thaat less could be better (i previously did 5 day muscle group split)