Monday
Incline Dumbbell
3-4 sets, 6-8 reps
Incline Flyes
3-4 sets, 10-12 reps
Weighted Dips
3-4 sets, 6-8 reps
Cable Crossovers
3-4 sets, 10-12 reps
Tuesday
Deadlifts
3 sets, 6 reps
Wide grip pullups
3-4 sets, max reps
Low Cable Rows
3-4 sets, 10-12 reps
Lat Pulldowns
3-4 sets, 10-12 reps
EZ curls
3-4 sets, 8 reps
Hammer curls
3-4 sets, 8 reps
Thursday
Squats
4 sets, 6-8 reps
Leg extensions
4 sets with a "static hold" at the end of each set, 10 reps
Leg curls
3 sets, 8-10 reps
Standing Calf Raises
4 sets, 10-12 reps
Donkey Calf Raises
4 sets, 12-15 reps
Walking Dumbbell Lunges
3 lengths of corridor
Friday
Overhead Press
3-4 sets, 6-8 reps
Side/rear laterals
3-4 sets, 10 reps per set done in superset style
Shrugs
3-4 sets, 6-8 reps
Close grip press
3-4 sets 6-8 reps
Lying EZ extensions
3-4 sets 8 reps
Every set to concentric failure. 2 min rest between upper body exercises, 3 min between lower body compounds.
My stats:
5 8
180lb
Squat 265lb x 10
Deadlift 315lb x 6
Is this a good training routine? Would you ever do sth similar?
Of course it is only a guideline and I also change some exercises from time to time. For example one week I do Weighted Dips and the next one I do Hammer Strength Press. One week I do Hammer Curls, next week I do Incline Curls. So i dont get used to movements too much.
Incline Dumbbell
3-4 sets, 6-8 reps
Incline Flyes
3-4 sets, 10-12 reps
Weighted Dips
3-4 sets, 6-8 reps
Cable Crossovers
3-4 sets, 10-12 reps
Tuesday
Deadlifts
3 sets, 6 reps
Wide grip pullups
3-4 sets, max reps
Low Cable Rows
3-4 sets, 10-12 reps
Lat Pulldowns
3-4 sets, 10-12 reps
EZ curls
3-4 sets, 8 reps
Hammer curls
3-4 sets, 8 reps
Thursday
Squats
4 sets, 6-8 reps
Leg extensions
4 sets with a "static hold" at the end of each set, 10 reps
Leg curls
3 sets, 8-10 reps
Standing Calf Raises
4 sets, 10-12 reps
Donkey Calf Raises
4 sets, 12-15 reps
Walking Dumbbell Lunges
3 lengths of corridor
Friday
Overhead Press
3-4 sets, 6-8 reps
Side/rear laterals
3-4 sets, 10 reps per set done in superset style
Shrugs
3-4 sets, 6-8 reps
Close grip press
3-4 sets 6-8 reps
Lying EZ extensions
3-4 sets 8 reps
Every set to concentric failure. 2 min rest between upper body exercises, 3 min between lower body compounds.
My stats:
5 8
180lb
Squat 265lb x 10
Deadlift 315lb x 6
Is this a good training routine? Would you ever do sth similar?
Of course it is only a guideline and I also change some exercises from time to time. For example one week I do Weighted Dips and the next one I do Hammer Strength Press. One week I do Hammer Curls, next week I do Incline Curls. So i dont get used to movements too much.