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Anonymous
>>61435 Monday Deadlift 5x5 Bent Over Rows 4x4-8 Weighted Pullups or Lat Pulldowns 3x4-8 Seated Row 4x4-8 Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.
Wednesday Squats: 5x5 Front Squats or Leg Presses: 4x4-8 Lunges: 4x4-8 Jump Squats: 3x6-10 Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.
Friday Flat Bench Press: 5 sets of 5, or 5x5 Incline Dumbbell Bench Press: 4 sets of 4-8 Overhead Press: 4 sets of 4-8 Weighted Tricep Dips: 4 sets of 4-8 Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength.
Taken from 7chan's (awesome) sticky. It's what I switched to after using an isolation regime similar to yours, and it is amazing. Try it out for a couple of weeks to see if you like it.
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