SUNDAY:
SSB Squats
-Work up to a top set of 5-7 reps (ALL OUT!)
-Drop the weight and do AMRAP (as many reps as possible)
Walking Lunges
-3 sets of 20 steps each leg
Leg Press
-6 sets of 4 reps, ONLY 10 SECONDS OF REST BETWEEN SETS!
Leg Curls
-Work up to a top set of 10-12 reps
-Drop the weight and do 16-20 reps
Back Ext
-2 sets of 14-16 reps
Lat Pulldowns
-3 sets of 8-15 reps *HAVE CONTROL ON THE WAY UP!
superset with
Leg Lifts
-3 sets of 10-20 reps
MONDAY:
Lat Pulldowns (different grip)
-3 sets of 8-12 reps
BB Pendlay Rows
-Work up to a top set of 8-10 reps
-Drop the weight and do 15 reps
Chin Ups (can be assisted if needed)
-2 sets of AMRAP
Cable Rows
-Work up to a top set of 8-10 reps
-Drop weight and do 18-20 reps
Seated DB Rear Delts
-3 sets of 15-20 reps
DB Shrugs
-2 sets of 15-20 reps
Bicep Curls
-2 sets of 20-25 reps
TUESDAY:
Buffalo Bar BP (bench press)
-Work up to a top set of 4-6 reps
-Drop the weight and do an AMRAP
BB OHP (overhead press)
-Work up to a top set of 6-8 reps
-Drop the weight and do an AMRAP
DB Incline BP
-Work up to a top set of 8-10 reps
-Drop the weight 14-16 reps
Seated DB Side Raises
-2 sets of 12-15 reps
-Drop set on last set
Overhead Tri Ext
-2 sets of 12-15 reps
-Drop set on last set
Bicep Curls
-2 sets of 10-15 reps
DB Rear Delts
-3 sets of 15-20 reps
Flys
-2 sets of 15-20
THURSDAY:
Conventional Deadlifts (DL)
-Work up to a top set of 4-6 reps
-Drop weight 8-10 reps
Stiff Leg DL
-Top set of 8-10 reps
-Backdown set of 14-16 reps
Front Squats
-Top set of 8-10 reps
-Backdown set of 14-16 reps
Glute Ham Raise (GHR)
-2 sets of AMRAP
DB Rows
-Top set 8 reps each arm
-Backdown set 12 reps each arm
superset with
Decline Sit Ups
-3 sets of 10-20
SATURDAY:
BP
-Top set of 4-6 reps
-Backdown set of AMRAP
Seated DB OHP
-Top set of 6-8 reps
-Backdown set of AMRAP
Weighted Dips
-2 sets of 8-10 reps
-BW set of AMRAP
Cable Side Raises
-3 sets of 12-15 reps each side
-After last set go to DBs and go to failure
Face Pulls
-3 sets of 20 reps
Bicep Curls
-2 sets of 15-20 reps
After all my training sessions I do cardio.
Either the stairs or spin bike. :)
This week was the first week I tried to be lazy with my lifts. But I had amazing training partners to keep me in check!
Push hard!!! & surround yourself with good training partners that will be there for you!!!
Let me know how training goes :)