[dmaipa]

Started last week on this program i pulled together from different sources. Doing a 5x5 program but performing exercises as a complex, with a full body program. I am doin 3 main workouts throughout the week and little workouts and cardio in between.

Week 1
Monday
1A) Power Clean - 135x2 sets, 155x3 sets
rest 45 sec
1B) Pull-ups - BWx5 sets
rest 45 sec
1C) Dips - 40 lbs x5 sets
rest 45 sec then repeat 4 more times

Cardio: Rowing Machine
Duration: 10 minutes (1 minute slow, 30 sec fast)

Wednesday
1A) Deadlift- 225x5
rest 90 sec
1B) Military - 135x5
rest 90 sec
1C) DB Rows- 70x5
rest 90 sec repeat 4 more times

Cardio: Upright Bike
Duration: 10 minutes (1 minute slow, 30 sec fast)

Friday
1A) Box Squat- 275x5
rest 45 secs
1B) Pull-ups- BWx5
rest 45 secs
1C) DB Bench Press- 80s x5
rest 45 secs repeat 4 more times

Cardio: Rowing Machine
Duration: 10 minutes (1 minute slow, 30 sec fast)

Notes
After the main workouts on Mon, Wed, Fri, I do some accessory work on muscle groups I want to bring up more. On Tues, Thurs, Sat, I either do some other form of cardio or do a small complex with light weights as active recovery nothing to strenuous.

On Mondays, and Fridays I will decrease the rest 5 seconds each week increasing the weights accordingly depending how i feel that day. Wednesday I will add an one set each week.

Main goal: Fatloss, maintain/gain muscle mass