Main focus:
- improving lagging bodyparts (chest and arms) while maintaining strong points (back and shoulders) in terms of size.
- increasing 1rm of compound lifts
Monday: chest and triceps
3x3 bench press
3x8 paused incline db press
3x10 incline flies
3x3 close grip bench
3x10 lying dumbbell triceps extension
Wednesday: legs and biceps
3x5 front squats
3x8 romanian deadlift
3x10 barbell lunges
3x12 leg extensions
3x3 EZ bar curls
3x10 incline curls
Friday: chest, shoulders, triceps
3x3 incline db press
3x5 pause bench
3x10 incline flies
3x3 overhead press
3x10 side raises
3x10 lying dumbbell triceps extensions
Saturday: back and biceps
3x3 deadlifts
3x3 barbell shrugs
3x5 pendlay row
3x8 t-bar row
3x8 standing dumbbell curl
3x10 incline curl
2x abs on off days:
3x8-15 weighted crunches
3x8-15 hanging leg raises
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Thread: Please rate my program!
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07-18-2017, 04:40 PM #1
Please rate my program!
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07-18-2017, 04:58 PM #2
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07-18-2017, 05:10 PM #3
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