what style of training are you incorporating?
what style of training are you incorporating?
Not sure if this was directed at me but...
4 to 5 day split ... On Mondays/Fridays AM/PM two workouts... (military makes AM workout mandatory...)
Monday*
Chest -
*5 sets 20/10/5/5/3failure 4 or 5 workouts*
*Bis 3 workouts 5 sets
*Second workout .5-1mile on treadmill/abs.*
Tuesday
Back
Deadlifts 5 sets...similar to chest sets...
Tbar rows
Lat pulls
Wide grip pull ups ~25-50 working way up to 50...however many you can do in a set
DB lawnmower pulls
Tris 3 wrk outs 5 sets heavy
Wednesday
Rest
Thursday
Shoulders/traps
Clean and press 5 sets
20-25 sets of shoulders*
15-20 sets traps
Abs
Friday
Arms in the AM... 4 wrkouts tris 4-5 sets 4 workout Bis...mostly free weights with some reverse grip cable curls for forearms and triangle pushdowns to failure on cables...
Friday PM or Saturday AM depending on how we feel at night on Friday (or if my wife works and I have to watch my son)*
Legs
5-6 sets squats
5-6 sets hack squats
Leg extensions 5 sets
Ham curls 5 sets
Standing calf raises 5
Seat calf 5
Calf machine 5
HEAVY calves for max growth
All workouts based around compound movements...bench/squat/deadlift/cleanNpress/upright rows....
Ever 5th week or so bb bench goes to db bench... On 5th week of workout still seeing good gains in strength and lil in size...gonna def change it before a cycle...
I have excel spreadsheet I built w all of it on my PC at home
*