Hi everyone, It's time for me to change my routine again, and I was wondering how good this routine is that I saw on the wannabebig website. My stats are:
age 45, 6', 267 (down from 293 around the 1st of the year) bodyfat is 27% as measured by one of those handheld Omron meters. Been lifting now for about 5 months. for the last few weeks I've been eating clean, about 1800-2000 cals/day, 40/40/20, 6 meals/day. I do 15 mins. of HIIT twice per week. My goal is to cut down to a reasonable bf level while maintaining (hopefully increasing) LBM

I know my cals are low, but at this rate, I've only lost about 5 lbs in the last 20 days, and my strength has increased about 5% based on 1 Rep Max calculations. I'm guessing everyone is going to say "eat more cals", and I know I *should* according to everything I read, but it just doesn't *feel* right

After doing this routine for a couple of months, I thought I'd try the other wannabebig routines, then maybe graduating to MAX-OT (am I too old for something that intense?)

Anyway, here is the routine:
Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders:

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF


I don't do any ab work because of a separated ab muscle (diastasis recti) I'd welcome any comments on that also, since my doctor just shrugged it off.


Thanks in advance!

hmmm, 22 views and no responses. :rolleyes:

Looks good. I did a program really similiar to that a while back with great success. Looks like it included some of the best exercises for each body part. :tu:

One thing you may want to try, is moving leg day to the last workout, giving you 2 days off to recover. I don't know about you, but leg days are my toughest and the more time off afterwards, the better.
Jason

Looks good. I did a program really similiar to that a while back with great success. Looks like it included some of the best exercises for each body part. :tu:

One thing you may want to try, is moving leg day to the last workout, giving you 2 days off to recover. I don't know about you, but leg days are my toughest and the more time off afterwards, the better.
Jason


Thanks Jason, I was thinking the same thing, most of the 3 day splits I've seen/done have legs at the end. I'm thinking of maybe doing the whole series of Wanna Be Big routines, then eventually doing MAX OT
http://www.wannabebig.com/category.php?cat=4
Thanks for your help!