tommyjones
New member
What do you think about it?
MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)
TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20
OFF
THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10
OFF
OFF
Last set of every exercise (and possibly some others) to failure. Same weight each set. Adding weight to the bar when i hit upper rep range in all sets. 1-2 warmup sets before first exercises for given muscle group.
Also rarely if I cant go to the gym on Monday I will combine Monday's and Tuesday's routine (cutting out some exercises) and do it on Tuesday:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
I know it isnt optimal, but this is really rare event.
MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)
TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20
OFF
THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10
OFF
OFF
Last set of every exercise (and possibly some others) to failure. Same weight each set. Adding weight to the bar when i hit upper rep range in all sets. 1-2 warmup sets before first exercises for given muscle group.
Also rarely if I cant go to the gym on Monday I will combine Monday's and Tuesday's routine (cutting out some exercises) and do it on Tuesday:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
I know it isnt optimal, but this is really rare event.