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So was gonna do the PDF schedule by the book for 3 weeks but was hoping to eventually drop to 3days a week and don't ng more cardio in between Workout days. How can I do this combine exercises into one day or just do Mon on Mon Tues so on wed wed so on Fri etc. I have read lots of posts don't get what people are talking about with the push/pull I see people posting postings in here
Do push, pull, legs.SO back and Bi's, Shoulders, chest, Tri's, and then legs.You should still do Tri's on back days and the Bi's on Chest and Shoulders and that would give a bit more arm work in the program.
I use the pdf and go 4 days but you could combine like Trevor suggested so you're only there 3. Drop some of the warm up sets from the lists too. Definitely doable.
So if I got this right..Monday - Back & BITeus- CardioWed- Shoulders,Chest, TriThurs - CardioFri- LegsWhere would I put Core in? Would I just run through the program back to back or do one one from 1 so then 1 so from another then back and forth?Cardio I keep getting confused I am used to and enjoy HIIT but I read you don't want to do HIIT to much and they even at times suggest a brisk walk over HIIT. I'm on CNS by the way if it helpsThanks
So if I got this right..Monday - Back & BITeus- CardioWed- Shoulders,Chest, TriThurs - CardioFri- LegsWhere would I put Core in? Would I just run through the program back to back or do one one from 1 so then 1 so from another then back and forth?Cardio I keep getting confused I am used to and enjoy HIIT but I read you don't want to do HIIT to much and they even at times suggest a brisk walk over HIIT. I'm on CNS by the way if it helpsThanks
Well, SW is already set up in Chest/Bi, Shoulder/Tri, Legs, Back so I'd probably put it together more like Chest/Bi, shoulder/tri/Back, Legs. I did Back today and it takes right at an hour. Same for Legs. Chest/Bi is less time as is Shoulder/Tri.Women can do more HIIT than men and I usually do it 1-2x/week more toward 2x. Walk whenever you want...I like to do it before my HITT just to loosen up a bit and warm up...or you can do it on your off days.
Oh sorry! You get core by doing the heavy lifts (squats, deadlifts, shoulder press, bench press)….I don't always throw in the exercises he has on there because between those 4 heavy lifts plus the warm ups of those that he has you do (like stiff leg deadlifts and sumo squats) you are already working your core. I work my core on HIIT days. My core gets more sore running sprints than doing the exercises he suggests.You could just throw those in 1 a day if you wanted to do them. I do them now and then.I don't think you'll have to be in the gym for 2 hrs but maybe closer to 1:15-1:30.....maybe less if you cut out the U workouts and extra 0s...so like if you do Shoulder/tri/Chest I'd just do 1 of the two warm ups from each list. You don't HAVE to do the Xs each workout...if you feel beastly, go for it. I don't feel beastly each day so I do them 1-2x/week starting last week. You just go right down the list. on the days you combine, I'd do like 0 for Cable Side Laterals then 0 for Bench Press, then start back on Shoulder Press and go down the list skipping Us.Does that make sense?
I have read lots of posts don't get what people are talking about with the push/pull I see people posting postings in here
It means do a day of pushing movements (bench press, overhead press, tricep extensions, etc, anything that you're "pushing"), then a day of pulling movements (bent over rows, bicep curls, modified upright rows, etc), then a legs day.You can put "core" in wherever you want. It's generally an afterthought of sorts. Personally, if I felt I needed to include it, I'd probably just do it on Tues/Thurs (by your schedule), after the cardio
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