Great Sage Equalling Heaven
i ride about 15-20 miles a day on my bike M-F. cardio enough right?
also im using a beginners routine on the JEF app. monday chest wed back fri legs.
recommend a good mwf full body? or is what im doing now enough?
If you're doing that much 'cardio' and still , you're overshooting your calories AND your metabolism is slow af.
Post up that diet.
15 miles a day sounds good. I did more treadmill and jump rope type of work.
To be honest most programs are "good" but it matters your intensity and effort. I don't care what weight you are don't go to the gym p*ssy footing and talking to everyone in between your sets. Get in , focus and get out.
Full body I'd do
Pull Ups 7 sets till failure
Rows 4 X 8-10
Deadlifts 3 X 5
Squats 3 X 10
RDLs 4 X 12
Leg Curls 6 X 12
Leg Extension 4 X 12
OHP 4 X 8
Incline Bench Press 4 X 8
Tricep overhead Extensions
And trap work for the weekend
Keep your intensity high
Unfortunately you will have to do cardio and try some carb backloading or manipulating your macros.
Tuesday and Thursday do some cardio on the weekend do some hiit and some isolation movements bis tris calves abs forearms
MWF do full body
Monday go heavy
Friday high intensity/ volume get a pump
I would actually disregard both of these posts ^, especially since ole buddy @BornStar didn't post a workout program, he just posted some exercises with sets and reps. No loading protocols, no weight/volume progression, no individual variability/substitutions was mentioned, nothing.
That collection of exercises is redundant, poorly selected, and poorly ordered. The fukk you need DLs, RDLs, and leg curls on the same for? Why you got a gym noob running programs offa JEF hitting 40+ sets a workout with additional isolations on the weekend and cardio erryday? So many questions.