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
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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
