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Old 04-07-2011, 11:16 AM   #2507
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Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
2011 Wrangler Unlim.


Originally Posted by The Tree View Post
New idea, basically trying for an all around workout, 3x a week with light cardio, with heavy cardio days the other 3 and a day off.
Either stay at 1x8 and do it three days a week, or go to 2x8 and do it three days a week. The gtoal is not ot bulk up, it's to help aid in weightloss, while not losing muscle mass. each lift/cardio should take an hour after proper warmup/stretch. 45 minutes to lift, 15 minutes to run.

Squats 1 X 8 reps
Leg Extensions 1 X 8 reps
Leg Curls 1 X 8 reps
Dumbbell Pullovers 1 X 8reps
Overhead Shoulder Press - 1 X 8 reps
Seated Rows - 1 X 8 reps
Bench Press 1 X 8 reps
Barbell Bicep Curls 1 X 8 reps
Tricep Extensions 1 X 8 reps
Weighted Pullups body 1 X 8 reps
Weighted Dips body 1 X 8 reps
Deadlifts - 1 X 8 Reps
Standing Calf Raises 1 X 12 reps

Light cardio:
15 minutes of HIIT pre-lift

Heavy cardio:
6 mile trail run
7 mile street run

Looking for some critiques, or ideas to help, this starts up next monday for me. got the diet in check, just need to try a new routine.
It's a horrible wokout. You're not eating enough calories to bulk up. If you truly want to preserver muscle, which I'd highly recommend since you're eating below maintenance calories and doing so much cardio, you want a heavy weight and low rep workout to force your body to adapt to the stress adn maintain the muscle you have.
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