New Routine
I’ve lost ~15lbs and am back down to 230lbs. Most of the weight lost was fat, so I look a little more trim (10 more lbs and you’ll start seeing serious abs), but I want to take this weight-loss segue to try a completely different routine. My old workout was a split routine inspired by Mr January’s workout. It worked pretty well, but my body has grown used to the routine and I’m no longer growing.
I’m going to try Alexey Lesukov’s routine. It’s obviously working for him:
Geeze. He’s only 23! Here’s the routine:
Monday: Chest + Triceps + Calves
- Chest press: 4 x 8-10 reps
- Incline bench press: 3 x 8-10 reps
- Incline flys: 3x 8-10 reps
- Ches press with closely grip: 4 x 8-10 reps
- Dips: 3 x 9-12 reps
- French presses: 3 x 8-10 reps
- calv raises, standing: 4 x 12-15 reps
- calv raises, sitting: 3 x 12-15 reps
Tuesday: Back
- Chin-ups with closely grip: 4 x 8-11 reps
- Cable lat pulldown, closely: 3 x 8-11 reps
- Rowing (cable), closely: 3 x 8-11 reps
- Rowing (cable), wide: 3 x 8-11 reps
- Rowing (barbell): 4 x 12-15 reps
Wednesday: Rest Day
Thursday: Quads
- Leg stretching: 4 x 8-10 reps
- Squads: 3 x 8-10 reps
- Leg press: 3 x 8-10 reps
- Adductor machine: 3 x 9-10 reps
Friday: Shoulders + Neck + Biceps + Calves
- Neck presses, standing: 4 x 8-10 reps
- Side raising: 3 x 8-10 reps
- Side raising (body parallel to floor): 3 x 8-10 reps
- Curls (barbell): 4x 9-12 reps
- Scott Curls: 3 x 10-12 reps
- calv raises, standing: 4 x 12-15 reps
- calv raises, sitting: 3 x 12-15 reps
Saturday: Hamstrings
- Legcurls: 4 x 8-10 reps
- Legcurls (with one leg): 3 x 8-10 reps
- Legcurls, sitting: 4 x 8-10 reps
Sunday: Rest day
