I'm toying with the idea of this full body split at the moment. UI haven't quite got the weights "right" I'll need to try the weights to see how feasible they are or if they are too light etc...
It works by creating high lactic acid which promotes growth hormone which helps improve fat burning.
They are supersets. So A1 is followed by A2 (after the rest perdiod) then back to A1 (after rest period) etc... until the number of sets is complete.
Note the short rest intervals. The tempo is also important.
I'll be doing it 1 day on, 1 day off, 1 day on etc... so it works out about 3-4 work outs a week. I shall be doing some HIIT in between I think.
This is in preparation for AGVT part 2 that I shall be hitting in the new year. I'm going to run with this for 6 weeks or so.
I then have 4 weeks or so before Christmas to do some 5x5 lifts - then I'm off skiing, and when I get back it's volume volume volume!
Man I can't wait!
Any comments are welcome - this is not a strength building workout, it's to help with body composition, you can get a little lean mass gain too, but we're talking maybe a pound or 2 really.
The figures for weights isn't quite right but until I give it a go I won't know. The tough thing will be to ensure that the gym equipment is free for me to use, and keeping the rest stops short - problem is that often people will jump in and it'll screw up the timing.
DAY 1:
Workout, Exercise, Weight (KG), Sets, Reps, Tempo, Rest
A1 Step ups, 80, 4, 12, 2-0-X, 60,
A2 Chin ups, BW, 4, 10, 3-1-1, 60,
B1 Lunges, 20, 3, 12, 3-1-1, 45,
B2 Incline DB Press, 25, 3, 10, 4-1-1, 45,
C1 SLDL, 70, 3, 10, 4-0-1, 45,
C2 BB Shoulder Press 50, 3, 12, 3-1-1, 45,
D1 Seated DB Hammer curls, 17.5, 2, 10, 4-1-1, 30,
D2 Lying DB Tricep extension, 12, 2, 10, 4-2-2, 30,
DAY 2:
Workout, Exercise, Weight (KG), Sets, Reps, Tempo, Rest ,
A1 Deadlift, 130, 4, 10, 3-1-1, 60,
A2 Swiss ball push up, BW, 4, 12, 2-2-2, 45,
B1 Leg Press, 20, 3, 12, 3-1-1, 45,
B2 Seated cable rope (to neck), 25, 3, 10, 4-1-1, 45,
C1 Single standing leg curl, 70, 3, 10, 4-0-1, 45,
C2 Lateral raises, 50, 3, 12, 3-1-1, 45,
D1 BB curl, 30, 2, 10, 4-1-1, 30,
D2 EZ Bar seated French Press, 12, 2, 10, 4-2-2, 30,
DAY 3:
Workout, Exercise, Weight (KG), Sets, Reps, Tempo, Rest,
A1 Squats, 100, 4, 12, 4-0-1, 60,
A2 Bench Press, 85, 4, 10, 4-1-1, 60,
B1 Split squat, 50, 3, 12, 3-1-1, 60,
B2 BB BOR, 80, 3, 10, 3-1-1, 60,
C1 Good mornings, 40, 3, 10, 3-1-2, 60,
C2 Standing alt. shoulder press, 17.5, 3, 12, 2-0-1, 45,
D1 Reverse BB curls, 20, 2, 12, 4-1-1, 30,
D2 Tricep pushdowns, 12, 2 12, 3-1-2, 30,
