Okay, so I went from 'arms like Arnold' to 'a belly like Tom Arnold' over the past two years.
But I've finally managed to find myself some spare time to start working out again. Unfortunately, I can only spare three sessions in a week of about 1.5 hours each. My main focus will be to lose fat, but I want to keep my strength up to par as well (what's left of it anyway
). Also, there's not much fat to burn if there's no muscle.
So for this reason, I have decided to focus on cardio-fitness and the major muscle groups (legs, back, chest) only, and leave the rest for what it is (for now).
Of course, I have adapted my food intake accordingly as well.
So here's my new schedule, feel free to comment/discuss. I'm especially curious if I should put some biceps/triceps in. I do some crunches whenever I feel need to, but my abs are fine, they're just wrapped in.
Day 1 (chest/back):
- Bike 20 minutes at HR of 130/140 (warmup)
- Benchpress (4 sets)
- Lying Pec fly Dumbbells (4 sets)
- Dumbbell pullover (4 sets)
- Bent over row (4 sets)
- Cable pull down (4 sets)
- Seated row (4 sets)
- Crosstrainer 30 minutes at HR of 140/150
Day 2 (legs/shoulders):
- Bike 20 minutes at HR of 130/140 (warmup)
- Squats (4 sets)
- Straight Leg Straight Back Deadlift (4 sets)
- Leg extension (4 sets)
- Hamstring curl (4 sets)
- Dumbbell shoulder press (4 sets)
- Dumbbell lateral raise (4 sets)
- Dumbbell shrugs (4 sets)
- Crosstrainer 30 minutes at HR of 140/150
Day 3 (cardio fitness):
- Bike 20 minutes at HR of 130/140 (warmup)
- Bench press low-weight (50 reps, 4 sets)
- Bent over row low-weight (50 reps, 4 sets)
- Crosstrainer 20 minutes at HR of 140/150