One thing I forgot to mention in my last big post about the training change was that no matter what, I'm still doing 25–30 mins of treadmill and cardio at home while watching Fox. That is my nightly routine, and it's never going to change. As far as my new training program, I'm pretty decided on what I'm going to do with day 3 and 4 workouts. Take a look:
View attachment 28525
Day 3 Upper body
Warmup: arm swings, band pull-apart, face pulls
Superset x4: Lat pulldowns 12 reps, seated cable rows 12 reps
Superset x4: Bent-over db rows 10 reps, face pulls 20 reps
Arm Triset x4: db curls 12 reps, rope hammer curls 15 reps,
concentration curls 10 reps (just do one after the other and rest in between every round)
Finisher: 15 mins incline treadmill or sled push x5
Day 4 Legs and core
Warmup: stationary bike, bodyweight squats, split squats, knee circles
Superset x4: Goble squats 12 reps, walking lunges 20 steps
Superset x4: Leg extensions 15 reps, wall sits 30–60 sec
Core finisher: Weighted decline sit-ups 15 reps, plank x3 for 1 min each
That's a pretty solid 4 days program I put together If I do say so myself. Its meant to help me burn and lean up for my trip. I'm going to make some tweaks to my cycle as well, more on that to come next week.