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Anonymous
DAY 1 PULL
Deadlifts or Power Cleans Barbell Rows, Dumbbell Rows, or Wide Grip Chins Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 PUSH
Incline or Flat Barbell or Dumbbell Bench Press Barbell or Dumbbell Shoulder Presses Tricep Dips or Close Grip Bench Press
DAY 3 LEGS
Front or Back Squats Barbell or Dumbbell Stiff Leg Deadlifts Calf Raises (3x12) - only if a seriously lagging bodypart Weighted Crunches or Weighted Hanging Leg Raises (3x12)
5 Sets of 5 reps.
Mon, Wed, Fri Stay on for 12 wks then 1 week rest and back on for 12 weeks etc, etc..........
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