some time ago i posted here my routine, but people told me it has too little volume and movements. so after few weeks i decided to modify it as you suggested and here it is:
MONDAY:
Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about 90 seconds between these sets… then do a drop set like this..go back to weight you did for 12, do it 10 x, drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) one plate and do 25 partials out of the bottom
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 - put plates under your toes to maximize hamstring involvement
Walking DB lunges 10steps each leg (for 2 rounds total)
TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Hammer strength bench press 11-20 total reps- rest pause
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20
THURSDAY: Weighted Chins 3x4-6 - 3 second negatives
BB Rows 3x6-8 - do mechanical dropset after last set (positioning torso more upward and squeeze some last reps)
Deadlifts 3x8-10
Cable seated rows 2x10-12
BB Curl 4x8-12
DB Curl 1x6 drop to 6 drop to 8 reps
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 3x10-12 ( i feel side delts best on them)
Machine shoulder press 11-20 total reps - rest pause
Standing Calf Raise 4x10 - 3 sec negative, 3 sec contracion
please tell my what do you think about it
abs whenever i have time. (1-2x a week) typically bodyweight hanging leg raises and different crunch variations
MONDAY:
Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about 90 seconds between these sets… then do a drop set like this..go back to weight you did for 12, do it 10 x, drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) one plate and do 25 partials out of the bottom
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 - put plates under your toes to maximize hamstring involvement
Walking DB lunges 10steps each leg (for 2 rounds total)
TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Hammer strength bench press 11-20 total reps- rest pause
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20
THURSDAY: Weighted Chins 3x4-6 - 3 second negatives
BB Rows 3x6-8 - do mechanical dropset after last set (positioning torso more upward and squeeze some last reps)
Deadlifts 3x8-10
Cable seated rows 2x10-12
BB Curl 4x8-12
DB Curl 1x6 drop to 6 drop to 8 reps
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 3x10-12 ( i feel side delts best on them)
Machine shoulder press 11-20 total reps - rest pause
Standing Calf Raise 4x10 - 3 sec negative, 3 sec contracion
please tell my what do you think about it
abs whenever i have time. (1-2x a week) typically bodyweight hanging leg raises and different crunch variations
