Ulfhednar
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So this will be my new routine, i sort of want it to be balanced, by that i mean strength, hypertrophy, and calisthenics.
Monday: Chest and legs
Flat bench- 2x5 and 1x5+
Leg press- 1x to failure repeat 2-3 times
Incline hammer strength- 1x to failure repeat 2-3 times
Push ups and chin ups to faliure
Tuesday: Back and shoulders
Deadlifts- 2x5 and 1x5+
Shoulder hammer strength- 1x to failure repeat 2-3 times
Lat pull down- 1x to failure repeat 2-3 times
Push ups and chin ups
Thursday: Chest and Legs
Front squats- 2x5 and 1x5+
Incline hammer strength- 1x to failure repeat 2-3 times
Leg extensions- 1x to failure repeat 2-3 times
Push ups and chin ups
Friday: Back and shoulders
Clean and press or snatch lift- 2x5 and 1x5+
Lat pull downs or rowing- 1x to failure repeat 2-3 times
Shoulder hammer strength- 1x to failure repeat 2-3 times
Push ups and chin ups
I will change up the assistance exercises and add in abs if im not consumed by time outside the gym. This is just a layout of how my workouts would go.
Monday: Chest and legs
Flat bench- 2x5 and 1x5+
Leg press- 1x to failure repeat 2-3 times
Incline hammer strength- 1x to failure repeat 2-3 times
Push ups and chin ups to faliure
Tuesday: Back and shoulders
Deadlifts- 2x5 and 1x5+
Shoulder hammer strength- 1x to failure repeat 2-3 times
Lat pull down- 1x to failure repeat 2-3 times
Push ups and chin ups
Thursday: Chest and Legs
Front squats- 2x5 and 1x5+
Incline hammer strength- 1x to failure repeat 2-3 times
Leg extensions- 1x to failure repeat 2-3 times
Push ups and chin ups
Friday: Back and shoulders
Clean and press or snatch lift- 2x5 and 1x5+
Lat pull downs or rowing- 1x to failure repeat 2-3 times
Shoulder hammer strength- 1x to failure repeat 2-3 times
Push ups and chin ups
I will change up the assistance exercises and add in abs if im not consumed by time outside the gym. This is just a layout of how my workouts would go.