AntiJap said:
So what do you guys suggest in terms of a 3 day plan? I've just realised I can only go very occasionally on weekends so during uni it will most likely just be a 3 day week. I'm going to have these exercises I do every gym day:
Cardio
Ab machine
Dumbbell warmup
Try the 4 day plan i said above, but skip the 4th training session. (the 'light' bench day'. Give it a shot. On 'squat' day, do other leg exercises. Bench, or overhead press, whatever you wanna do, do extra tricep, shoulder, and chest work. Deadlift, match it with back work. And butt work, if you know, swing that way
As for curls, throw them on squat/leg day. Press will have enough arm work as it is, and deadlift/back day will: 1. Stress you biceps enough (supporting the deadlift), and 2. You need the strength on them for pull ups (lat exercise).
Hit the ab machine before you leave every day - easy! Abd should be hit last, as if you tire them out at the start, it will effect every lift after them (negatively).
If you can make it to a Saturday session, play around, try new things, But dont kill your legs (they will be tired from the day before, and will be needed for squats). If you bench, try overhead press, of vice versa. Don't go too heavy, and experiment. Then hit some basketball or something if you want. of soccer. of rugby... or... something different.
AntiJap said:
How do you guys handle cardio? I just do the treadmill say 3 minutes on light warmup say (speed 6-10) then about 3-4 minutes on hectic (speed: 12) then 3 minutes cooldown speed 6-10. Is this optimal?
I walk A LOT. And also play around on Saturdays with 'strongman' style cardio. Pick up things and walk for time or distance, throw things, drag things, have FUN. F-U-N is the key here. What is optimal? ---> What will you do consistantly? Thats the key. Insider tip: Most of fat loss is diet related.
