hey
i wouldnt work out 7 days a week but 4 days of lifting with 30 mins post cardio (70% mhr ) so low intesinty , light jogging , fast walking
i would do lower/upper split
m-lower
tues -upper
wed -cardio 45 mins of hiit
thurs-lower
fri-upper
sat - cardio -45 mins of hiit
sunday -off
with your weight for this month your work out intensity (%of 1rm ) is going to be kinda low you obv just dont have the wait to do it
but its only for a month so whatever
i would do something like this i guess
front squats
lunges (if you dont want to do lunges with a bb on your back hold a plate in front of you and do twists each time you lunge down , at the botton of the movement)
sldl
calf rasies
the rep scheme is going to depend on your ability with the weight you have
bb rows
military press
push ups with weight in a back pack or dips perferably if you can find something to do dips with
maybe a few asscorie exercises
curls
tri ext s
ide raises ,
rear delt flys
i hope that helps
i wouldnt work out 7 days a week but 4 days of lifting with 30 mins post cardio (70% mhr ) so low intesinty , light jogging , fast walking
i would do lower/upper split
m-lower
tues -upper
wed -cardio 45 mins of hiit
thurs-lower
fri-upper
sat - cardio -45 mins of hiit
sunday -off
with your weight for this month your work out intensity (%of 1rm ) is going to be kinda low you obv just dont have the wait to do it
but its only for a month so whatever
i would do something like this i guess
front squats
lunges (if you dont want to do lunges with a bb on your back hold a plate in front of you and do twists each time you lunge down , at the botton of the movement)
sldl
calf rasies
the rep scheme is going to depend on your ability with the weight you have
bb rows
military press
push ups with weight in a back pack or dips perferably if you can find something to do dips with
maybe a few asscorie exercises
curls
tri ext s
ide raises ,
rear delt flys
i hope that helps
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