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Anonymous
I've been doing something similar to that plan with really positive results over the past 5 months. 4 days a week, alternating between A and B. Exercises in the order I do them, big compound exercises first.
A: DB Bench 5x5 DB Incline Bench OR DB Flys 4x4-6 DB Military Press 5x5 DB Lateral Raise 5x4-6 Dips 5x4-8 10-15 minutes of ab work, normally hanging leg raises and weighted swiss ball crunches
B: Squatz 5x5 Deadlift 5x5 (once a week) OR Lunges 5x5 (once a week) Bent Over Rows 4x4-6 Chinups 5x4-6
I plan on learning cleans and front squats soon, and then will probably have to change to a 3 day split.
I don't think it's as beneficial to do 2 warmup and 3 work sets. Personally I do 2 warmups before my first exercise of the day, then usually don't do more warmups as long as I'm feeling good. My first work set on subsequent exercises I do a lower weight than for the following 4 work sets. I up the weight when I can do 5 reps with good drive. You shouldn't force yourself into a weight progression by what you put down in your journal. Continually push yourself based on how you are doing and strive to get stronger. From what I've seen, focusing on numbers leads to whole body curlz in the squat rack.
Also, until you have good deadlift and squat form, I'd avoid cleans to prevent injury.
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