Home workout / modified F5 U/L
Dears,
After doing the F5 U/L for a few monthes at my local gym I decided to create a home workout with the few accessories I have (a bench, a bar, some plates, DBs and a pull up bar) at my garage.
Heres my program, I follow the same double linear progression as F5 U/L which is +1 rep next week and +2.5/5kg the week after by going back to the default set number.
UPPER 1
-Flat Bench 3x5 (Power, high weight)
-Incline DB bench 3x8
-Bent over Rows 3x8
-Pullovers 3x10
-Pull ups 3x8
-DB triceps overhead 3x10
-Alternate incline DB curls 3x10
LOWER1 (until I buy a squat rack next month to do front and back squats)
-Goblin squats 3x8
-Lunges 3x8
-RDL 3x18
-Calves 3x20
-Abs
UPPER 2
-Flat Bench 3x8 (hyper medium weight)
-Incline flies 3x8
-DB rows 3x8
-Pull ups 3x8
-Reverse flies 3x12
-Close grip bench 3x10
-Ez bar curls 3x10
Lower 2
-Bulgarian split squats 3x8
-RDL 3x8
-Calves 3x20
-Abs
What can I improve here ? I sadly cannot do OHP yet without a squat rack.
Cheers,