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spearman · 20-09-2004, 06:29 PM

Hi mate,

IMO wouldn't go straight into 4 day split if trying to shift body fat is main objective. I would lift 3 days a week focus on big compound moves (squat, deadlift, bench press, rows etc) and do cardio for another 3 days a week and have 1 day rest. Keep it simple to start off with

Something Like

Mon- Legs
Tues- Cardio (30 mins)
Wed- Chest, shouders and tri's
Thurs- Cardio (30 mins)
Fri - Back and Bi's
Sat- Cardio (30 mins)
Sun- Rest

Start off nice and easy and gradually increase as things improve. Dont rush and it build everything up.
Most important thing is diet, keep your eating as clean as poss, lots of protien and moderate complex carbs with minimal fat.

Hope this helps and welcome back to iron :mrgreen:

S

20-09-2004, 06:29 PM	#2 (permalink)
spearman Join Date: Aug 2004 Location: Glasgow Posts: 44 Rep Power:	Hi mate, IMO wouldn't go straight into 4 day split if trying to shift body fat is main objective. I would lift 3 days a week focus on big compound moves (squat, deadlift, bench press, rows etc) and do cardio for another 3 days a week and have 1 day rest. Keep it simple to start off with Something Like Mon- Legs Tues- Cardio (30 mins) Wed- Chest, shouders and tri's Thurs- Cardio (30 mins) Fri - Back and Bi's Sat- Cardio (30 mins) Sun- Rest Start off nice and easy and gradually increase as things improve. Dont rush and it build everything up. Most important thing is diet, keep your eating as clean as poss, lots of protien and moderate complex carbs with minimal fat. Hope this helps and welcome back to iron :mrgreen: S ______________________ "Hard But Smart"