- Joined
- Apr 9, 2020
- Messages
- 16
Training Schedule:
1. DEADLIFTS:
2. OVERHEAD PRESS:
3. SQUATS + LEGS:
4. ARMS:
Going from High Reps of 30+ to Low Reps 4-8 ending with Super Heavy Hammer Curls and Weighted Dips. Emphasis on Forearms over Biceps.
5. CHEST + BACK:
ADDITIONAL:
1. DEADLIFTS:
- Overload DL Variant with Bands or Chains maybe even Partial ROM for 1-3rm.
- Off the Floor DL Variant for 4x6 or 4x8 or 5x5 type set-rep scheme. If Variant 1 is off the Floor then Variant 2 will be Partial ROM…Either way the general trend is to often go heavy on Partial ROM or Accommodating Resistance (Bands or Chains) and then do a challenging Full ROM Variant for reps.
- Optional: One Back Exercise either Chest Supported DB Rows or Hex Bar Rows.
- Optional: One Hamstring Exercise either RDLs or TRX Supine GHRs.
2. OVERHEAD PRESS:
- Overload OHP Variant with Bands or Chains maybe even Partial ROM for 1-3rm.
- Second OHP Variant for 4x6 or 4x8 or 5x5 or 3x12 type set-rep scheme.
- Overhead JM Presses for 3x10, 3x12, 4x10, 4x12, 4x15 type set-rep scheme.
- Upper Back Heavy Shrugs or High Pulls for 5x5 or 10x3 or 10x5 type set-rep scheme.
- One Lat Focused Exercise.
3. SQUATS + LEGS:
- SQ Variant going Heavy or maybe full range ROM type movement. Ben will decide this. Maybe 2 variants similar to Deadlifts but with consciously using less weight. Good Morning Variants are also possible.
- Farmers Walks or Step Ups or Walking Lunges
- Banded Leg Curls
- Superset 2 of the following: Hyperextensions, Hyperextended Rows and Reverse Hyperextensions
- Calf Raises
- Optional Quad Work
4. ARMS:
Going from High Reps of 30+ to Low Reps 4-8 ending with Super Heavy Hammer Curls and Weighted Dips. Emphasis on Forearms over Biceps.
5. CHEST + BACK:
- Pre-Exhaustion work for Lats
- Weighted Pullups or One Arm DB Rows or Barbell Rows done very Heavy low Reps.
- One Row Variation on the Cable Machine for high reps supersetted with ISO Holds.
- Bench Press Variation with partial ROM either Reverse Band BP or Pin Press or Board Press done heavy for 1-6rm.
- Optional CGBP of the same Variation as BP for Volume.
ADDITIONAL:
- Band Facepulls, Shrugs, Pullaparts, Partial ROM Side Laterals, Upright Rows and Overhead Extensions to be done separately 3-5 times a week as “Filler” type workouts.