assassin
Elite Member
Current Status:
Height=~172 CM, ~5'8" ft/inches
Body Weight=72KG, 158.4 LB
Body Fat Percentage=14%
__________________________________________
Goal:
By November 1st
Body Weight=
Body Fat Percentage=10%
__________________________________________
Training Plan:
Weight Training= 4 x per week (Push/Pull/Arms)
Cardio= (1 Hour Kick Boxing 2-3 x Per week) + (2 X 30 Minutes Jogging per week)
__________________________________________
Training Routine (Weight Lifting):
Push
Inc. BB Chest Press
Flat DB Chest Press
Weighted Dips
DB Flyes
Shoulder BB Press/DB Shoulder Press
Lateral Side Raises
Squats
---------
Pull
Weighted WG Pullups
Weighted CG Pull ups
One hand DB Rows
WG Tbar rows
DB/BB Shrugs
SLDL/REGDL
---------
Arms
Weighted Dips
Skull Crushers
Cable Pushdowns
Weighted Chinups
BB Curls
Hammer Curls
Cable Abs Crunches
Small Accessory work
Tempo=0/1/2-3/0
Reps in Compound Exercises=Pyramid from 12 till 8
Reps in Isolation Exercises=3x12
(Planning to lower the reps till 6 to keep as much strength and size as possible while cutting)
__________________________________________
Diet Plan:
Carb Cycling
3 Days Low Carb/1 Day High/3 Days Very Low Carb/1 Day High + Cheat Meal
(Planning to use some weight loss supplements soon to speed up the process, any advices would be appreciated)
__________________________________________
Height=~172 CM, ~5'8" ft/inches
Body Weight=72KG, 158.4 LB
Body Fat Percentage=14%
__________________________________________
Goal:
By November 1st
Body Weight=
Body Fat Percentage=10%
__________________________________________
Training Plan:
Weight Training= 4 x per week (Push/Pull/Arms)
Cardio= (1 Hour Kick Boxing 2-3 x Per week) + (2 X 30 Minutes Jogging per week)
__________________________________________
Training Routine (Weight Lifting):
Push
Inc. BB Chest Press
Flat DB Chest Press
Weighted Dips
DB Flyes
Shoulder BB Press/DB Shoulder Press
Lateral Side Raises
Squats
---------
Pull
Weighted WG Pullups
Weighted CG Pull ups
One hand DB Rows
WG Tbar rows
DB/BB Shrugs
SLDL/REGDL
---------
Arms
Weighted Dips
Skull Crushers
Cable Pushdowns
Weighted Chinups
BB Curls
Hammer Curls
Cable Abs Crunches
Small Accessory work
Tempo=0/1/2-3/0
Reps in Compound Exercises=Pyramid from 12 till 8
Reps in Isolation Exercises=3x12
(Planning to lower the reps till 6 to keep as much strength and size as possible while cutting)
__________________________________________
Diet Plan:
Carb Cycling
3 Days Low Carb/1 Day High/3 Days Very Low Carb/1 Day High + Cheat Meal
(Planning to use some weight loss supplements soon to speed up the process, any advices would be appreciated)
__________________________________________