Navyboyphill
01-22-2009, 07:57 PM
Here is my weekly workout...
Monday- Chest and arms day
-Bench Press-
1x5 250
1x5 275
1x5 300
-Dumbell Butterflies-
3x25 with 25 lb dumbells
-Pushups-
1x10 Regular
1x10 wide
1x10 diamond
Tuesday- Legs and Abs-
-Squats-
1x5- 315
1x5- 405
1x5- 500
-Crunches-
4x25
-Situps-
1x10 Reg.
1x10 Right Elbow left Knee
1x10 Left Elbow Right Knee
1x10 Full Twist
Wednesday- Cardio and Deadlift-
-Deadlift-
1x5 315
1x3 425
1x1 525
45 Minutes Full Court Basketball
Thursday- Super Sets (Strip Sets) Bench Press
here are the weights out to in
10. 10. 25. 45
I do five reps take off a 10.
7 reps take off a 10.
7 reps take off the 25.
7 reps take off the 45.
10 reps just the bar.
5 reg. pushups
Friday- Super Sets (Strip Sets) Squats
here are the weights out to in
10. 25. 35. 45.
I do five reps take off the 10.
7 reps take off the 25.
7 reps take off the 35.
7 reps take off the 45.
10 reps just the bar.
-Crunches-
4x25
-Situps-
1x10 Reg.
1x10 Right Elbow left Knee
1x10 Left Elbow Right Knee
1x10 Full Twist
Comments are appreciated.
Im an 18 year old Navy enlistee, that powerlifts for school. This workout is a workout I designed along with another for our whole powerlifting team everyone is seeing amazing results with the other one. I want to be a high school football/powerlifting coch when I return from the navy.
Monday- Chest and arms day
-Bench Press-
1x5 250
1x5 275
1x5 300
-Dumbell Butterflies-
3x25 with 25 lb dumbells
-Pushups-
1x10 Regular
1x10 wide
1x10 diamond
Tuesday- Legs and Abs-
-Squats-
1x5- 315
1x5- 405
1x5- 500
-Crunches-
4x25
-Situps-
1x10 Reg.
1x10 Right Elbow left Knee
1x10 Left Elbow Right Knee
1x10 Full Twist
Wednesday- Cardio and Deadlift-
-Deadlift-
1x5 315
1x3 425
1x1 525
45 Minutes Full Court Basketball
Thursday- Super Sets (Strip Sets) Bench Press
here are the weights out to in
10. 10. 25. 45
I do five reps take off a 10.
7 reps take off a 10.
7 reps take off the 25.
7 reps take off the 45.
10 reps just the bar.
5 reg. pushups
Friday- Super Sets (Strip Sets) Squats
here are the weights out to in
10. 25. 35. 45.
I do five reps take off the 10.
7 reps take off the 25.
7 reps take off the 35.
7 reps take off the 45.
10 reps just the bar.
-Crunches-
4x25
-Situps-
1x10 Reg.
1x10 Right Elbow left Knee
1x10 Left Elbow Right Knee
1x10 Full Twist
Comments are appreciated.
Im an 18 year old Navy enlistee, that powerlifts for school. This workout is a workout I designed along with another for our whole powerlifting team everyone is seeing amazing results with the other one. I want to be a high school football/powerlifting coch when I return from the navy.