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!
.
