I've gotten a lot of useful information off here so far so I thought I would post this to see what peoples thoughts were on a new program I plan to start In December. I would also like some tips on my shoulder day as I currently do not train shoulders and if its worth doing direct arm training on this day as well?
Goal is weight loss while getting as strong as I can I am in no rush to drop the weight but I would prefer to be looking a lot slimmer by June.
5,3,1 is core of the core of the program and when I start it I would have 6/7 months training under my belt and I plan to stick to this program for at-least 6 months thanks in advance.
Leg press 4 x 10-12 reps
Smith Machine Lunges 4 x 10-12 reps
Stiffleg deads 3 x 10-12 reps
Flat bb - 5,3,1
Incline chest db - 4 x 6-8
Dips 4 x 10-12
Tuesday cardio - incline walking
dead lift 5,3,1
BB rows - 4 x 10-12
As sited pull ups 4 x 10-12
Back extensions 2 x 15
Standing Military press - 5,3,1
Facepull 4 x 10-12
Side rais 3 x 8-10