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Liam
Copy pasting my old routine.
Day 1 - Upper ----- Bench : 9 Sets of 3 Reps, varying grips, 30-35% of max weight, 30-40 rest between sets.
2 Lat Exercises, 3 sets of 12 2 Tri exercises, 3 sets of 10 2 Shoulder exercises, 3 sets of 15 Abs
Bonus (If I'm feeling frisky) : Rotators, Reverse Hypers, Biceps (We find that biceps get worked through everything else, so they kinda go down in the hierarchy here).
Day 2: Lower
Box Squats : 10 Sets, 2 Reps Hip Sled : 3 Sets, 10 Reps Leg Curl and Extension : 3 sets of 10 Abs + Reverse Hypers
Day 3: Upper
One heavy bench, 3x5 or 3x3 or max or best 1x5, or 1x3 or 1x2.
Other than that, same as day one.
Day 4: Lower
Squat : Box, full, or good mornings, choose a rep scheme and then finish off with day 2
(Keep in mind theres a 1 day break between the days, so I work out every other day.)
You'll fucking love it!
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