Eric Helms inspired 5-day FB
I came up with this routine after reading the 3DMJ training book and watching some YouTube videos of Eric Helms talking about full body training, where the leg volume is spread throughout the week, so there are no workouts that suck (I've always dreaded leg/lower days).
[url]https://forum.bodybuilding.com/showthread.php?t=179834313[/url]
My first session was today and took 45 minutes including stretching and warm up sets.
Bench (rested 2.5 min between sets)
5 x 60kg @ RPE 9 (too high, reduced weight)
5 x 57.5kg @ RPE 8
5 x 57.5kg @ RPE 8.5
5 x 57.5kg @ RPE 9
Bent-over Row (2.5 min rests between sets)
6 x 57.5kg @ RPE 7 (too low, increased weight)
6 x 60kg @ RPE 8
6 x 60kg @ RPE 8.5
6 x 60kg @ RPE 8
Skullcrushers (superset with calf raises)
12 x 22.5kg
12 x 22.5kg
12 x 22.5kg
Increase load to 25kg next week.
Dumbbell calf raises (superset with skullcrushers)
15 x 35.5kg
15 x 35.5kg
15 x 35.5kg
Increase load to 38kg next week.