I am going for a strength and hypertrophy routine with heavy movements of the four main lifts and hypertrophy work. I would try to add 5-10 pounds on each lift each week.
Heavy Bench/Push A--Monday
Bench 5x5
Leg Press 3x12
Dumbbell Shoulder Press 4x10
Incline Flys 3x12
Leg Extensions 3x12
Tricep Work
Heavy Deadlift/Pull A--Tuesay
Deadlifts 5x5
Barbell Rows 3x10
Leg Curls 4x12
Calf Raises 4x12
Bicep Work
Ab Work
Heavy Squat and OHP/Push B--Thursday
5x5 Squat
5x5 OHP
3x10 Incline Bench Press
3x10 Dumbbell Bench Press
3x12 Leg Extensions
Tricep Work
Hypertrophy Pull--Friday
3x12 Rack Pulls
Lat Pulldowns 4x10
Leg Curls 4x12
Calf Raises 4x12
Bicep Work
Ab Work
Sunday would be a day where I could train my weak-spots and/or accessory muscles such as traps. I might rest on Sundays sometimes, as well.
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