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I'm moving to a circuit routine that I will do 4 times a week. Its geared towards retaining lean muscle mass, but burning fat.
Weighted Exercises 10-15 reps
Core 15-25
Everything in a group is done together for 3 sets, then rest.
Monday:
1)
Chins Narrow Grip
Incline Smith Press
Lying Leg Raises
2)
Walking Lunges
DB Shoulder Press on balance ball
DB Curls
3)
Bent Over DB Row
Overhead Rope Extensions
Ball Crunhces
Wednesday
1)
Flat DB Bench Press
Squats (Hammer Strength/Smith Machine)
Reverse Grip Pulldown
2)
DB Latteral Raise
Dips
Obliques on Roman Chair
3)
Incline DB Flys
Low Back Extensions
Seated Calf Raises
Friday
1)
Bent Over Barbell Rows
Should Press
Ball Lift & Pass (Ab Excersize)
2)
Step Lunges
Incline DB Bench Press
Ball Crunch
3)
Preacher Curl
Ball Squat
DB Lateral Raise
Sunday
1)
DB Pushups
Side Plank
2)
Ball Crunch
Low Back Extension
3)
Rev. Bench Pr3ess
Lying Leg Raises
Weighted Exercises 10-15 reps
Core 15-25
Everything in a group is done together for 3 sets, then rest.
Monday:
1)
Chins Narrow Grip
Incline Smith Press
Lying Leg Raises
2)
Walking Lunges
DB Shoulder Press on balance ball
DB Curls
3)
Bent Over DB Row
Overhead Rope Extensions
Ball Crunhces
Wednesday
1)
Flat DB Bench Press
Squats (Hammer Strength/Smith Machine)
Reverse Grip Pulldown
2)
DB Latteral Raise
Dips
Obliques on Roman Chair
3)
Incline DB Flys
Low Back Extensions
Seated Calf Raises
Friday
1)
Bent Over Barbell Rows
Should Press
Ball Lift & Pass (Ab Excersize)
2)
Step Lunges
Incline DB Bench Press
Ball Crunch
3)
Preacher Curl
Ball Squat
DB Lateral Raise
Sunday
1)
DB Pushups
Side Plank
2)
Ball Crunch
Low Back Extension
3)
Rev. Bench Pr3ess
Lying Leg Raises
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