assassin

I'm going back to workingout I've been away for a long time (One year approximatly) and I have gained a lot of fats and lbs and lost a lot of muscles mass now so I want to make my training plan for losing around 10 lbs of fat and going from 18% B.F. to 10% B.F. but I'm a bit hesitated, I have two plans in my mind that I want to chose from, Here they are...

Notes: my shoulders and arms are weak and needs to get bigger compared to my larger muscle groups and I have 3-4 yrs of muscles training experience. Also I kickbox 3-4 times per week

Routine number 1 :

push/pull/legs

Push

Flat bench press/Inclined/Dips/Shoulder press/Lateral raises/skull crushers

Pull

pull ups/pull downs/Seated rows/Barbell bent over rows/Shrugs/BBcurls

Legs

Squats/Dead lifts/Cable curls/Leg raises/Wrist curls



Routine number 2 :

Chest,Back/Shoulders,arms/Legs

Chest,Back

Flat bench press/Inclined/Dips/pull ups/pull downs/Seated rows

Shoulders,arms

Shoulder press/DB presses/Dips/Lateral raises/Skull crushers/Triceps cable push downs/BBcurls/concentration Curls/Wrist curls

Legs

Squats/Dead lifts/Cable curls/Leg raises


I would appreciate any help or comments that will help me choose between both routines to apply, or improve the exercise selection ..... thnx for your help

Gazhole

This is the better one, but you need to change the leg day. Why the hell have you got MORE curls on leg day than the other day?

Deadlifts
Squats
Good Mornings
Lunges
Hyperextensions
Calve Raises

Bam.

At the moment its just a list of exercises however. What ideas do you have on program periodization?

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assassin

First thnx for your reply , About repititions I like to do reps like that, (12,10,8,8 or 10,10,8,6) for all the sets, I don't remember what type of periodization is that, but I am thinking about trying P/R/R too, I think it will be suitable for me for martial arts..I'm also thinking about linear periodization, starting from 12 reps week 1 till 5 reps at the last week, what do you think is better

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Gazhole

It depends on what your goals are?

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Merkaba

Gaz with no hair! WTF!

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assassin

My goals are gaining back some muscle mass, and build a strong pysique aka get in shape at 8-10% bf , but I am not a body builder I am more into martial arts (not competitions) so strength is a very important factor for me...I think i must focus in my weight training on gaining mass and strength because I already do a lot of endurance and power training in kick boxing workouts .... is this information sufficient ??

Gazhole

In that case linear or undulating progression might be a good idea to take a look at. Theres some info on them in one of the threads written by Cowpimp so go check them out!

Though should probably say you'll have to choose either putting on mass or cutting bodyfat - you cant do both at once.

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


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assassin

yeah I know what you mean, but taking in mind that I haven't been training for a year so I guess I'll be able to but on 2-3 kg of muscles at a calorie deficit ... thnx a lot for your help , I guess I'll go for linear because it'll be easier to track and stick too ...

Merkaba

Feed your muscles man! Or cut a few weeks extreme then start bulking.

Ban 2 1/2 's !!!!!!
--------------------------------------------
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assassin

I don't like to go through phases of cutting and bulking, I just want to cut till i reach my desirable BF% then maintain or eat a little more than my maintanance....I also consider bulking or cutting or maintaining is a matter of diet not training...

assassin

lol sorry i meant cable crunches mot curls i forgot