In this post I will outline my complete workout routine. This is what I will be doing each week for at least 4 weeks,
Monday - Fullbody Workout
Tuesday - Cardio
Wednesday - Fullbody Workout
Thursday - Cardio
Friday - Fullbody Workout
Saturday - Cardio
Sunday - Rest
On the full body workout days I'll be doing a circuit like this,
For the first week or so I'll be doing the circuit only one time through but as I get better I'll start doing it 2 times and 3 times, ect.
For intensity, I'll be going at about 70-80% of max. So for example if I can do 25 pushups in a row I'll stop at 18-20.
The weight used for the deads and bent rows will be pretty low so that I can perform around 20-30 reps per set. Then instead of increasing the weight I'll increase the reps as I get better. This way it will be similar to the bodyweight exercises that I'm performing for other muscle groups. I would be doing bodyweight exercises for every muscle group but I don't really know of any that I like for hitting the back muscles.
I'll switch up the exercises every week so that I get plenty of variety in my training. As I get better, I'll also start doing more advanced exercises such as handstand pushups.
Cardio will be just distance running for now. Each week I will plot out a new and slightly longer course to run on my cardio days.
Well that's my basic plan of attack. I'll be doing this for at least a month at which time I will either buy one of Ross's new books (if I have the money) or I'll just keep on with the Underground Guide and get some new ideas from were eve I can find them.