Peroidisation. How's this look?
The slimmed down version.
The next 5 weeks I'll fo a 2 day split twice a week.
Mon & thu will be squat, bench, OHP, dips, hanging leg raise, ab curl. All 3x10.
Wed & fri will be deadlift, SLDL, row, chins, R cuffs, wrist curls. Again 3x10.
I do two 30min brisk walks a day, 4 days a week and one faster cardio on wed.
Hoping to gain a little and loose a little before my holiday.
2 weeks holiday. Complete rest ready for hypertrophy.
6 weeks dbol hyp phase. 4 day split this time.
Monday Deadlift 4x6, Barbell row 3x8, Pull ups 2x10, Chin ups 3x8, Barbell curls 2x10
Tuesday Flat bench 4x6, Inc DB 3x8, Dips 2x10, Tricep extensions 3x8, Hanging leg raise amap
Thursday Squats 4x6, Sldl 3x8, Leg press ss calf raise 2x10
Friday OHP 4x6, Laterals 3x8, Shrugs 2x10, Abs
10 weeks 5x5. Training mon deadlift, row, chins. Wed bench, OHP, dips. Fri squats, SLDL, abs.
Then there is 6 weeks before I go to st lucia. Depending on how the above goes will depend on what fits in here.
2 weeks holiday. Enjoy my new bod lol.
Stats are 6ft, 12stone, 12% BF.
I wanna gain weight, but be lean by the time I go to st lucia. Diet will be whatever it needs to be. I've become quite disciplined.
Does what I've got above look like a good way of doing it?
post edited by Bchi - 2011/03/19 08:48:25