Hey guys - First post on here. 33 years old, lifting for about 10 years but despite my best efforts I'm still a scrawny guy. Anyhow - I decided instead of following and reading up on people who are "HUGE" which I don't aspire to be (and don't have the body type or genetics to be anyways) why not look to get inspired by those that actually have physiques I find attractive and achievable.
I'm 6 feet tall and currently weigh in at 163 lbs at about 11% body fat. I'm trying to get back into single digit % in the next 4 weeks before leaving for a nice 10 day trip with my wife and am getting stale with my weight lifting.
I've been experimenting with mixing TRX and weights each week with hopes I can 1) lean up and improve heart health 2) increase overall flexibility and 3) put some variety into my workouts
I started this last week and it's fun, keeps me moving, and leaves me wiped upon completion- what are your thoughts on this setup and how would you change/improve it given my above goals?
I go 2 days TRX, 1 rest day, 2 days weights, 1 rest day, then repeat.
Each exercise in the circuit is 30 seconds on, 30 seconds rest before going to next (I use GymBoss Timer to keep it exact).
Each circuit is repeated 3 times before moving onto the next cicruit - workouts stay at right at/under 40 minutes.
Upper Body TRX:
A:
Bicep Curls
High-Step Knees
Chest Press
Shoulder I-Y-T
B:
Tricep Press
Jumping Jacks
Chest Fly
Shoulder Reverse Fly
C:
Back Rows 45 Degrees
Jump Rope
High Back Rows
Push-Ups (Feet Elevated in TRX)
Lower Body TRX:
A:
Double Leg Squat into Calf Raise
High Step Knees
I Fly w/ Lunge
Double Leg Squat into Jump
B:
Static Lunges
Jumping Jacks
Hamstring Curls (TRX Style)
Hip Raises (TRX Style)
C:
Single Leg Squats
Jump Rope
Sprinter Starts
Floating Lunges
Upper Body Weights:
A:
Alternating Bicep Curls
High Step Knees
BB Bench Press
Side Raises
B:
Tricep Pushdowns
Jumping Jacks
DB Chest Fly
DB Shoulder Press
C:
Seated Machine Row
Jump Rope
Seated Wide Grip Pull Down
Push-Ups (Feet Elevated)
Lower Body Weights:
A:
Front BB Squats
High Step Knees
Walking DB Lunges
Back Extensions
B:
Elevated Rear Leg Lunges
Jumping Jacks
Machine Lying Leg Curls
BB Hip Thrusts
C:Machine Leg Extensions
Jump Rope
DB Step Ups
Calf Raises
Thoughts?
