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Anonymous
say you lift two days a week, you would have a routine that looks something like this:
Day one: Deadlift (warmup with increasing weight, then 5x5) Overhead press (5x10) Weighted pullup/chinup (5x max)
Day two: Squat (warmup with increasing weight, then 5x5) Benchpress (warmup with increasing weight, then 5x5) Bent over row (5x10)
It doesn't look like much, so if you think its too easy after you do it, it just means you did not lift heavy enough. A heavier deadlift has show to impact arm growth more than curls. If you want to lift three days a week, just repeat the day you found to be hardest, then next week do the day you did not repeat.
then, say you do HIIT 2 days a week:
day one: Tabata sprints (20 second sprint, 10 second jog- repeat for 4 minutes) rest 4mins
repeat 3 times
day two: swimming, cycling, something fun
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