Author Topic: 2weeks maintenance/gaining strength(if possible) program bodyweight  (Read 2134 times)

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PointerRyan

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Hey , well this is for lane or adarq.

Well as title says, I  need a short 2weeks program to maintain my strength level to the fullest without weights, for lwoer and upper body.
I will eb going to the UK for holidays abotu 2weeks.

Was thinking of doing some lower/upper body workotu to maintain, after that lots of core work(seeing i have a weak core and its a great time to focus on my core), and lots of stretching for flexibility.

My current routine, upper and lwoer body two times a week with two team  basketball training days.
this is my latest log


LOWER BODY

squats
bar= 45lbs=20kg?
3xbarx8
1x30kgx8
1x45kgx8
3x50kgx7-7-9


Bss
4x50lbs bsx5-6-7


 
45deg back extension
3x8-8-9x35kg

calf raises 3x20-17-17


core work supersetted
lying leg raises
3x13-10-10x2.5kg
crunches
3x13-11-11x1.25kg


and


UPPER BODY:

 

 chin ups assisted
3x8-6-7x5kg
abotu 35sec rest btw sets



chest press

4x37.5kgx8-7-6-4





shoudler matrix x 3


seated dumbbell cleans
5kg( i think)x7-7-6


latrra  5kgx12-10-10


front 5kgx10



------------------------------------------



so then, not sure if stating my routien would help, but yeah thats jsut what i do and hopefulyl could do some maintaining work to minimize strength lost. Well if i could get strength from the 2weeks with such programmes using my bodyweight then sure yeah that'd be even better.


THat's all and cheers