My workout is as follows:
Workout A:
Back Squat 5x5
Flat Bench 5x5
Machine Flyes 1st set 8reps 180lbs, 2nd set 200lbs 6reps
Bent Over Rows 5x5
Workout B:
Leg Press 5x5
Military Press 5x5
Machine Rear Raise 1st set 8reps 2nd set 6reps
Dead Lift 5x2
Chins 5x3
Upright Rows 1st set 8reps 2nd set 6reps
Alternate workouts Mon, Wed, Fri A,B,A B,A,B etc (all 5 rep workouts get 5lbs total weight added every time i work it out and have deloads when i stall just like reg 5x5)
On Mon i add iso for a bit of hypertrophy as i want size aswell as strength so when im doing an ABA week i do iso on mon and fri
Iso workouts for A,B,A week:
Close Grip Bench: 1st set 8reps, 2nd set 6reps (progressively adding weight)
Strait Bar Curls: 1st set 8reps, 2nd set 6reps, 3rd set 4reps (Progressive weight add)
Skull crushers 1st set 8reps, 2nd set 6reps (progressive weight increase)
Cable pulldowns: 1st set 8reps, 2nd set 6reps (progressive weight add) and 5 quick pulses at end for pump feeling
When i do a B,A,B week i do these iso mon and fri:
Iso workouts for B,A,B week:
Close Grip Bench: same as A,B,A
Strait Bar Curls: same as A,B,A
Hammer Curls infront of chest (for more intense brachiallis work): 1st set 8rep 2nd set 6rep (progressive weight add)
Preacher Curls: 1st set 6rep, 2nd set 4rep (proggressive weight add)
I kno usually rating workouts is frowned upon but im really trying to change my physique and i really wanna get bigger and have better shape/size
Workout A:
Back Squat 5x5
Flat Bench 5x5
Machine Flyes 1st set 8reps 180lbs, 2nd set 200lbs 6reps
Bent Over Rows 5x5
Workout B:
Leg Press 5x5
Military Press 5x5
Machine Rear Raise 1st set 8reps 2nd set 6reps
Dead Lift 5x2
Chins 5x3
Upright Rows 1st set 8reps 2nd set 6reps
Alternate workouts Mon, Wed, Fri A,B,A B,A,B etc (all 5 rep workouts get 5lbs total weight added every time i work it out and have deloads when i stall just like reg 5x5)
On Mon i add iso for a bit of hypertrophy as i want size aswell as strength so when im doing an ABA week i do iso on mon and fri
Iso workouts for A,B,A week:
Close Grip Bench: 1st set 8reps, 2nd set 6reps (progressively adding weight)
Strait Bar Curls: 1st set 8reps, 2nd set 6reps, 3rd set 4reps (Progressive weight add)
Skull crushers 1st set 8reps, 2nd set 6reps (progressive weight increase)
Cable pulldowns: 1st set 8reps, 2nd set 6reps (progressive weight add) and 5 quick pulses at end for pump feeling
When i do a B,A,B week i do these iso mon and fri:
Iso workouts for B,A,B week:
Close Grip Bench: same as A,B,A
Strait Bar Curls: same as A,B,A
Hammer Curls infront of chest (for more intense brachiallis work): 1st set 8rep 2nd set 6rep (progressive weight add)
Preacher Curls: 1st set 6rep, 2nd set 4rep (proggressive weight add)
I kno usually rating workouts is frowned upon but im really trying to change my physique and i really wanna get bigger and have better shape/size