Cardio

Viewing 3 posts - 1 through 3 (of 3 total)
  • Author
    Posts
  • #407485
    Felix
    Participant

    Hi! I have been lifting for 3 years now not enhanced and i have put on about 40 pounds yet. (Not just muscle, little bit of fat as well) now my endurance is very bad and i want to get fitter again.
    I train 4 times a week upper lower and i want to do my cardio sessions right after the weight sessions to save time.
    How long would you suggest? Should i do cardio on all 4 days?

    #407553
    BryceBahm
    Participant
    #407563
    Paul Boyd
    Participant

    I done a similar split and followed each session with short, max effort stuff. Which you could build on over time depending on your recovery. Supersets

    Lower day…
    prowler push, 3 x 40 meters.
    Standing ball slams 3 x 15

    Upper…….
    Battle ropes 3 x 30 doubles
    Farmers db carry 3 x 40 metres

    Lower………
    assault bike 5 x 8 secs
    Box jumps 5 x 5

    Upper……….
    ski erg 5 x 10 strokes
    Db snatch 5 x 5 each side

    You can obviously add in, replace, remove, or switch things up.

Viewing 3 posts - 1 through 3 (of 3 total)
  • You must be logged in to reply to this topic.