Just had a question on my workout. I am going to do the TBT by Chad Waterbury. My workout will be a sample workout that he proposed which is below. My question was can I do cardio two days a week. So say i lift MWF can I do cardio on tues and sat? Tues I will run about 2 miles while on sat I will swim for 30-45 min. Is that a problem?
Also i never read anything about directly working my abs. So shall i work them before i start lifting as a warm up(will that fatigue them for my lifting) or should i work them our after?
Week 1, Day 1:
Sets: 3
Reps: 5
Flat BB Bench Press
Seated Cable Rows
High-bar Back Squats
Sumo-style deadlifts
DB Hammer Curls
Standing Calf Raises
Week 1, Day 3:
Sets: 3
Reps: 8
Incline DB Bench Press
DB Upright Rows
Front Squats
Good Mornings
BB Bicep Curls
Dips
Week 1, Day 5:
Sets: 2
Reps: 15
Decline BB Bench Press
Chin-ups
Step-Ups
Traditional style deadlifts
Seated Calf Raises
BB Lying Tricep Extensions
Week 2: Same as Week 1 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 2, Day 1 will look like:
Sets: 3
Reps: 5
A1 Flat BB Bench Press
A2 Seated Cable Rows
B1 High-bar Back Squats
B2 Sumo-style deadlifts
C1 DB Hammer Curls
C2 Standing Calf Raises
The following week:
Week 3, Day 1:
Sets: 4
Reps: 5
Sumo-style deadlifts
SS grip pull-ups
Incline DB Bench Press
Preacher Curls
Front Squats
Seated Calf Raises
Week 3, Day 3:
Sets: 4
Reps: 8
High-bar BB Back Squats
Seated Cable Rows
Glute-Ham Raise
Military Press
DB Curls
Lying DB Tricep Extension
Week 3, Day 5:
Sets: 3
Reps: 15
Lunges
DB Flat Bench Press
Good Mornings
BB Bicep Curls
Dips
Standing Calf Raises
Week 4: Same as Week 3 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 4, Day 1 will look like:
Sets: 4
Reps: 5
A1 Sumo-style deadlifts
A2 SS grip pull-ups
B1 Incline DB Bench Press
B2 Preacher Curls
C1 Front Squats
C2 Seated Calf Raises