October 2nd - Plan for the next month

Alright, 2 months left.

Current Stats: 75kg, 29.5inch waist, 13 inch forearms, 15.1 inch biceps, 38 inch hips, 16.2 inch calves, 23.3 inch thighs, body fat at 10-10.5%

8 weeks to go, 4 % reduction in body fat with same weight; i.e., increase muscularity too. very tricky.

Weekly Plan:

week1: Light weights, more reps

week2: heavy weights, less reps

week3: hypertrophy

week4: flexibility

Each week:

Cycle everywhere possible

Day1: Cardio 20-30 minutes, chest and biceps

Day2: Cardio 40 minutes + abs/core 50 minutes

Day3: Cardio 20-30 minutes, Shoulder & Triceps

Day4: Cardio 40 minutes + abs/core 50 minutes

Day5: Cardio 20-30 minutes, Back & Legs

Day6: Cardio 40 minutes + abs/core 50 minutes

Day7: Rest