Push
- Flat Barbell bench press 1x warmup set ->4x working sets 5reps max (5/5/5/5)
- Smith +45 Incline bench press 4 sets -> 12/10/8/6
- Close Grip DB press or Incline DB press 4 sets -> 12/12/10/10
- Cable fly 4 sets -> 12/12/12/12
- OHP or Smith seated OHP 1x warmup set followed by 4 working sets -> 8/6/5/5
- V bar triceps skullcrushers on a incline bench -> 5 sets 12/12/10/10/8
- Unilateral triceps pushdown on cables or some form of a pushdown 5 sets ->12/12/12/15/15
Pull
- Pull Ups/Chin ups 1x warmup set with no weight -> 4x working sets with weight 5 reps max 5/5/5/5
- Smith Barbell Row or Normal Barbell Row 4x sets -> 10/8/8/6
- Hammer Strength Pull Down 4x sets -> 12/12/10/10
- Cable Row x4 sets -> 15/12/12/12
- Rear dumbell fly or Rear Cable pull x5 sets-> 15/15/12/12/12
- Biceps Barbell curl 5 sets -> 12/12/10/10/8
- Some form of a hammer curl 5 sets -> 12/12/10/8/8
Legs
- Calf Raise 4 sets -> 15/15/15/15
- Leg Extensions 4 sets -> 12/12/12/12
- Leg Curls 4 sets -> 12/12/12/12
- Barbell Squat -> 8/5/5/5/5
Some days I might switch e.g Barbell row for deadlift to have all compound exercises done in a week, What do you guys think, is it decent or too many exercises?
Note that all reps may be different during training.
Always try to aim for 1-3 reps left in reserve this way your CNS won't be exhausted at the end severly therefore you'll be able to progress on a next training session
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