School dance in 3 weeks... HELP!!!

Boss Man · Post by **Boss Man** » Mon Feb 11, 2008 6:56 pm

No disrespect taken, but one thing you might want to try, just in case then is either Low Fat Cheese, or if you're going for go Fat Free. Then when you next eat, you shouldn't have any Fat calories still lingering in the digestive tract with FFCC, just some Protein ones.

May also help to reduce chances of a caloric excess, coupled with the following meal.

jrdnufc · Post by **jrdnufc** » Fri Feb 22, 2008 6:29 am

day 1:

squats
lunges/bulgarian split squats
romanian single leg deadlifts
barbell bench press/dumb-bell bench press
barbell rows
*inverted rows
*side-to-side push ups
*dips

*these last three are done in a circuit (3), 10 reps per and 1 minute rest between circuits

day 2:

pull ups
dumb-bell shoulder press
lat-pulldowns
push press
weighted russian twist
*windshield wipers
*plank
*side planks

*these are done in a circuit as well, 1 minute rest between circuits (3)

i've started to shift focus a bit... would this routine be good for hypertrophy?

swanso5 · Post by **swanso5** » Fri Feb 22, 2008 5:56 pm

- not a clue without sets and reps
- what schedule are you following? if 3/week then you have no legs on day 2...if 4/week then you are training the same muscles each day

jrdnufc · Post by **jrdnufc** » Fri Feb 22, 2008 6:47 pm

i'm planning on doing 3x8 for all exercises unless someone has any other suggestions?

schedule would look like this...

day 1: squats, lunges, etc.
day 2: pull ups, shoulder presses, etc.
day 3: off
start over on day 4...

so basically 2 days on, 1 day off with a cardio session every other day

swanso5 · Post by **swanso5** » Fri Feb 22, 2008 6:51 pm

i just posted this for someone else:

lower / upper split

day 1 (mon)
deadlifts - work up to 3 rep max than do 2 x 3 at +90% of that wt
reverse lunge 4 x 6
glute ham raise or stiff leg deadlift 3 x 8
reverse crunch / prone ab brace 3 x 12 / as long as you can

day 2 (wed)
chin ups - same as deads
chest supported row / db incline bench 4 x 6
bodyweight tricep extension / db cuban press 3 x 10
side ab brace 3 x time

day 3 (fri)
front squat 5 x 5
single leg pistol squat 4 x 8
pull through 3 x 10
bb roll out 3 x 12

day 4 (sat)
bb bench 5 x 5
inverted row / single arm shoulder press 4 x 10 / 8
face pull / diamond push up 3 x 10
dragon flags 3 x 10

days don't have to be the same but would work better if they did bit no biggie