My current fitness goals are the following:
- Increasing strength
- Increasing Vo2 Max
- 0.5kg of Fat Loss per week with little to no muscle loss.
My current training split goes as follows:
Chest + Legs Day
- 3x Back Extension
- 2 sets of 16x 13reps
- 2 sets of 18x9reps
- 4x Bench Press (Barbell)
- 1 set of 55kg x 8reps
- 3 sets of 57.5kg x 6reps
- 3x Goblet Squat (Dumbbell)
- 3 sets of 30kg x 10 reps
- 3x Incline Bench Press (Dumbbell)
- 2 sets of 18kg x 8reps
- 1 set of 20kg x 6reps
- 3x Leg Press (Plate Loaded)
- 2 sets if 125kg x 7reps
- 1set of 110kg for 8reps
- 3x Seated Calf Raise
- 3 sets of 22kg x 15reps
Intervals
- 10 min warm up
- 20 min easy run in Zone 2
- 4 periods of 30secs at 90% max effort with 90 sec recovery jog
- 5 min cooldown
Back + Biceps Day
- 4x Pull Up
- 3 sets of bodyweight to failure (aim for 9, 7, 6 reps)
- 1 set of -44lb x 9 reps
- 3x Lat Pulldown (Cable)
- 1 set of 90lbs x 8 reps
- 2 sets of 105lbs x 7 reps
- 3x Iso-Lateral Row (Machine)
- 2 sets of 100lbs x 8 reps
- 1 set of 80lbs x 8 reps
- 3x Bicep Curl (Dumbbell)
- 3 sets of 14kg x 7 reps
- 3x Preacher Curl
- 3 sets of 11kg x 7reps
Shoulders + Triceps Day
- 3x Back Extension
- 4x Overhead Press
- 1 set of 12kg x 12 reps (warm-up)
- 3 sets of 16kg x 8 reps
- 4x Lateral Raise
- 3 sets of 6kg x 8 reps
- 3x Reverse Fly
- 1 set of 75lbs x 10 reps
- 2 sets of 85lbs x 8 reps
- 3x Triceps Extension
- 3 sets of 155lbs x 8 reps
Intervals
- 10 min warm up
- 25 min in zone 3
- 5 min cool-down
- Then yoga session or abs
Long Run
I try to run a 7-8km circuit once a week. DM if you're in Mexico City and want to join my runs. My goal is to eventually be able to run a marathon but it's not one of my primary goals right now.