and then maybe 4-5 rowing excercises split 2 days during the week.
Ok, here are my first 3 weeks:
seated rows on hammer machine 55, 120s rest
neutral grip dumbbell bench presses 48, 60s rest
dumbbell rows 48, 60s rest & repeat
one arm cable chest excercise, dont know what it is called, it looks like a pullover, fly & press all in one, 310-12, no rest
lower trap raises 3*10-12, 60s rest & repeat
finish with 2 rotator cuff excercises and abs.
Monday: 1hour basketball
Legs. Nothing special here, just deadlift(Ian King), squat & single-leg movements. abs. Ive got pretty good legs from all those years playing basketball and weight lifting. But will try to get my glutes involved more, and stretch my hip flexors before training.
Wednesday: 1hour basketball
chin-ups 55, 120s rest
standing barbell shoulder press 48, 60s rest
prone trap raises 48, 60s rest & repeat
seated cable rows 310-12, no rest
behind-the-neck band pulldowns, 60s rest & repeat
2 rotator cuff excercises and 2 for abs.
Friday: 1hour basketball
pin presses 55, 120s rest
barbell curls 48, 60s rest
skullcrusher 48, 60s rest & repeat
reverse barbell curls 310-12, no rest
triceps using rope in cables 3*10-12, 60s rest & repeat
I then change my program every 3 weeks but it will look something like this. Im also going to lose at most 10lbs of fat before christmas, so I will be eating around 4500-5000 calories per day. Do you thing because I will be losing weight that it will be harder for me to get the desired effects out of this program?