Hey guys just wondering what you thought of this program … pretty simple and yet i think it can work with the right intensity/diet…my focus is on chest … here are my 1 rep maxes for the big three. btw my stats 5’9 205lbs. looking to shed a bit of body fat
squat 300
bench 285
deadlift 405
Day 1
5x Squats(back) or Front Squat: 5 reps
3x SLDL: 8 reps,1x12 50% of target weight
3x BB or DB Row: 8 reps
3x BB Curls: 10 reps
Day 2
4x BB Bench Press: 8 reps
3x Incline Fly: 10 reps
3x Military Press: 8 reps
3x Tricep Isolation (not sure what to do for this): 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups (weighted): 8 reps
3x Leg Press: 8 reps;1x12 at 50% of target weight
3x Incline Curls: 10 reps
If you’re looking to shed bodyfat the key on weight training is keeping your strength to keep muscle tissue, there’s no rocket science on it.
It would be more interesting if you post your intended or current diet in which you plan to loose n pounds of mostly bodyfat I assume (that’s another question, what’s your goal? current bodyfat percentage and intended weight and bodyfat percentage for the cut).
[quote]MEYMZ wrote:
AndrewGpv03 wrote:
my focus is on chest
Great!
Squat 300
Bench 285
Wait what?
Those numbers are fucking unreal.
If you’re looking to shed bodyfat the key on weight training is keeping your strength to keep muscle tissue, there’s no rocket science on it.
It would be more interesting if you post your intended or current diet in which you plan to loose n pounds of mostly bodyfat I assume (that’s another question, what’s your goal? current bodyfat percentage and intended weight and bodyfat percentage for the cut).[/quote]
[quote]d21887 wrote:
Hey guys just wondering what you thought of this program … pretty simple and yet i think it can work with the right intensity/diet…my focus is on chest … here are my 1 rep maxes for the big three. btw my stats 5’9 205lbs. looking to shed a bit of body fat
squat 300
bench 285
deadlift 405
Day 1
5x Squats(back) or Front Squat: 5 reps
3x SLDL: 8 reps,1x12 50% of target weight
3x BB or DB Row: 8 reps
3x BB Curls: 10 reps
Day 2
4x BB Bench Press: 8 reps
3x Incline Fly: 10 reps
3x Military Press: 8 reps
3x Tricep Isolation (not sure what to do for this): 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups (weighted): 8 reps
3x Leg Press: 8 reps;1x12 at 50% of target weight
3x Incline Curls: 10 reps