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This is my new routine and ideas for cardio to go with my routine. I am currently working toward getting in shape for my wedding and my first natural bodybuilding competition in May. So far I am I have just put on a little extra bodyfat due to the stress of planning a wedding but here is the routine. Just for you info it is base on the Ideal Routine from High Intensity Training the Mike Mentzer Way.
Workout 1: Chest and Back
DB or Machine Flyes 1-6×10
supersetted with
Dips/Decline Press 1-2×4
Straight Arm Pulldown 1-6×10
supersetted with
Hammer Strength Iso Pulldown(underhand) 1-4×6
Hammer Strenght Machine Row 1-6×10
Behind the Back Upright Row 1-6×10
Trap Bar Deadlift 1-6×10
Workout 2 Legs
Leg Ext/Front Squat 1-10×15
supersetted with
Leg Press 1-10×15
Leg Curl 1-10-x15
Toe Presses 1-12×20
Workout 3 Shoulders and Arms
Machine/DB Lateral 1-6×10
Reverse Flye or BO Lateral 1-6×10
Tricep Pressdown 1-6×10
supersetted with
Hammer Strength Dips 1-3×5
Scott Curls(Steep angle preacher curls) 1-6×10
supersetted with
Barbell Curls 1-2×4
Workout 4 HIIT Cardio
One 15-20 min session.
This would work the legs for a second run before starting the cycle over. This idea is based on the fact MM added a second leg day in the book I mentioned, but since HIIT cardio will work the legs and I need to lose bodyfat this would have the same effect per′se as an actual workout.
I will also like comments, critques, or suggestion on this routine and my ideas. I will also be posting my workout journal here also so that you can all follow allow on my road to a placing in the contest in May. My journal will be very thorough with measurements, calories, diet, along with the workout log. I will hope to have video soon too.
So let me know what you think,
Daron
The Heavy Duty HITman
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