Bodyweight Training+Weight Training

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  • #29714
    888h
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    Hey,

    im mike from germany and I’ve been weight lifting for around an year now.
    I wanted to change it a little bit up by using more bodyweight exercises and ofc get leaner and more fit :). I could need some advice on my BWE+Weight training split because Im not sure if I would overtrain my muscles: (My Arms are lacking, that’s why I’m training my arms more often and I love High Volume!!!)

    DAY 1: (UPPER BODY)
    6 Cycles:
    10 Pull Ups/15 Dips/10 Diamond Push Ups/30s Rest/10 Wide Push Ups/10 Push Ups/10 Chin Ups

    4 sets Shoulder Push Ups (Practicing Handstand PU)
    4 sets Barbell Curl
    4 sets Incline Curl
    4 sets Close Grip Bench Press
    4 sets Rope Pushdown
    10 Min Cardio

    DAY 2: (LEGS)

    3 Cycles:(min. Rest b/w ex)
    50 Squats/ 40 Squats/30 Squats/20 Squats/10 Squats/10 Explosive Lunges(ea)/10 1 leg Hip Thrusters/10 Explosive Squats

    ABS

    DAY 3:(UPPER BODY)

    6 Cycles:
    10 Pull Ups/15 Dips/10 Diamond Push Ups/30s Rest/10 Wide Push Ups/10 Push Ups/10 Chin Ups

    4 sets Shoulder Push Ups (Practicing Handstand PU)
    4 sets Barbell Curl
    4 sets Incline Curl
    4 sets Close Grip Bench Press
    4 sets Rope Pushdown
    10 Min Cardio

    DAY 4: (LEGS)
    3 Cycles:(min. Rest b/w ex)
    50 Squats/ 40 Squats/30 Squats/20 Squats/10 Squats/10 Explosive Lunges(ea)/10 1 leg Hip Thrusters/10 Explosive Squats

    ABS

    DAY 5:(UPPER BODY 2.0)
    6 Cycles:
    10 Pull Ups/15 Dips/10 Diamond Push Ups/30s Rest/10 Wide Push Ups/10 Push Ups/10 Chin Ups

    4 sets Shoulder Push Ups (Practicing Handstand PU)
    4 sets DB Incline Press
    4 sets DB Shoulder Press
    4 sets Cable Row or Lat Pulldown
    10 Min Cardio

    DAY 6 REST
    DAY 7 REST

    and my alternative would be:
    DAY 1:(UPPER BODY)
    Day 2:(LEGS/ABS)
    Day3: REST
    Day4: (UPPER BODY 2.0)
    Day5:(ARMS/ABS)
    Day6: REST or LEGS/ABS
    Day7: REST

    THANKS IN ADVANCE!

     

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