Question on fitness and exercise

silverbullet07

I have been working on loosing weight since January and I am down to a comfortable weight however I still want to get leaner and drop another 20 % more body fat and probably some more weight.

My question is about strength training and calistanics. Currently I've been doing beginner full body strength 30 min 5 days a week and 30-40 min calistanics which has been around 8 weeks. So it been a 50 50 split between strength and calistanics.

I am thinking about moving up to intermediate strength training breaking it into three routines with a day of rest between them. However do 30 -40 min calistanics on the rest days. Is that to much?

My plan is

Day 1 Chest,biceps,triceps and abs
Day 2 rest ( 30-40 min bike ride or elliptical)
Day 3 Quadriceps, hamstring, and calves
Day 4 rest ( 30-40 min bike ride or elliptical)
Day 5 back and shoulders and abs
Day 6 rest ( 30-40 min bike ride or elliptical)
Day 7 repeat.


Would this be a good schedule to build muscle and get leaner.

mikenanfrop1

That should work. How many reps and sets are you doing and much weight you pushing?

silverbullet07

That should work. How many reps and sets are you doing and much weight you pushing?

My routine will have 1 warmup set 15-20 reps and then 3 sets at 12 10 8 reps with 50 sec rest between sets.

Weight will be to make it through the reps. Right now I'm only benching 120 lbs at 3 sets 15 12 10 reps. Not pushing much. LOL.

Lukazetta

Sounds like a great plan.

In my opinion: chest/tri's with a bit of shoulders work really well together (especially with pressing movements). Back/biceps work well too and you can throw in your shoulder if you'd like (for pulling movements).

It's also great that you're leaving yourself rest days in between to recover.

Lukazetta

Your rep range is a bit high. The intensity most weight lifters aim for (not power lifters) are around 6-8 reps/set, your last set should not be more than 8 reps in my opinion.

silverbullet07

Thanks for the information. I will lower the reps to 10-8-6.

carajo

Ive had great results alternating days between heavy lifting and HIITs...your plan sounds great, i usually do 4 sets of 10 reps....you may not be wanting a girls opinion;) haha!!

thefuzz1290

I'm a fan of any of the popular 5x5 programs out there for a 3 day split.

livestar

bump--i'm stealing your plan ;-)

silverbullet07

bump--i'm stealing your plan ;-)

I can email you a PDF of my routine and exercises if you would like to have it. No need to steal.