jord04
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hi my names jordan, i am really lloking to devote myself to strength training as i want to become as strong as i can be.
this is my current workout.
• Monday workout
Flat barbell bench press: 1set of 12reps, 5sets of 5reps, 1set of 1 too 2 reps
Military press: 5sets of 5reps
Incline dumbbell bench press: 5sets of 5reps
Shoulder press: 3sets of 8reps
Bicep curls: 4sets of any exercise 8 too 10reps
Bent-arm barbell pullovers: 3sets of 10reps
Butterfly: 3sets of 10reps
You can do any other exercise of your choice when waiting for equipment or for your partner to finish.
• Wednesday workout
Barbell squat to a bench/wide stance: 1set of 12reps, 5sets of 5reps, 1set of 1/ 2reps
Barbell rows: 5sets of 8reps
Cable pull-downs: 3sets of 8reps
Side lat-raise: 3sets of 8reps
Leg press: 3sets of 10reps
Leg curl: 3sets of 10reps
Barbell squat to a bench: 1set of 20reps
You can do any other exercise of your choice when waiting for equipment or for your partner to finish.
• Thursday workout
Dead lifts: 5x5 of the same weight. Add more weight each week.
Also do dead lifts with 5 sets of 1 rep max.
2 sets of 10 on decline bench press
2 sets of 10 on military press
3 sets of triceps any exercise 8 too 10 reps
my max 1rm lifts are.
Bench press – 265 pounds
Squat – 400 pounds
Dead lift – 385 pounds
this is my current workout.
• Monday workout
Flat barbell bench press: 1set of 12reps, 5sets of 5reps, 1set of 1 too 2 reps
Military press: 5sets of 5reps
Incline dumbbell bench press: 5sets of 5reps
Shoulder press: 3sets of 8reps
Bicep curls: 4sets of any exercise 8 too 10reps
Bent-arm barbell pullovers: 3sets of 10reps
Butterfly: 3sets of 10reps
You can do any other exercise of your choice when waiting for equipment or for your partner to finish.
• Wednesday workout
Barbell squat to a bench/wide stance: 1set of 12reps, 5sets of 5reps, 1set of 1/ 2reps
Barbell rows: 5sets of 8reps
Cable pull-downs: 3sets of 8reps
Side lat-raise: 3sets of 8reps
Leg press: 3sets of 10reps
Leg curl: 3sets of 10reps
Barbell squat to a bench: 1set of 20reps
You can do any other exercise of your choice when waiting for equipment or for your partner to finish.
• Thursday workout
Dead lifts: 5x5 of the same weight. Add more weight each week.
Also do dead lifts with 5 sets of 1 rep max.
2 sets of 10 on decline bench press
2 sets of 10 on military press
3 sets of triceps any exercise 8 too 10 reps
my max 1rm lifts are.
Bench press – 265 pounds
Squat – 400 pounds
Dead lift – 385 pounds
