Would like overall advice. I understand the basics but i have a few questions.
One being the best times to do conditioning and my options if i dont have access to a prowler.
Layout:
Day 1: Bench
Day 2: Squat
Day 3: Off/Conditioning
Day 4: Press
Day 5: Deadlift
Day 6: Off/conditioning
Day 7: Off
Day 1:
*25 Chins before any pressing
A. Bench 5/3/1+Chins (not to failure)
B. Flat DB Press-4-5 sets 10-20 reps
C. DB Rows-4-5 sets 8-15 reps
D. Shrugs+Bicep Movement-3-5 sets 8-20 reps
Day 2:
A. Squat 5/3/1
B. RDL/Goodmornings-4-5 sets 8-15 reps
C. Bugarian Split Squats/Lunges-3-5 sets 8-15 reps
D. Weighted Crunchs-4-5 sets 10-15 reps
Sometimes so some abductor,adductor machines at the end
Day 3:
*25 Chins before any pressing
A. Press 5/3/1+Chins (not to failure)
B. Incline DB Press+T-bar/Cable Rows-4-5 sets 8-15 reps
C. Dips-3-5 sets 8-15 reps
D. Pullaparts/Face Pulls+Tricep Extensions/Pushdowns-3-5 sets 8-20 reps
Day 4:
A. Deadlift 5/3/1
B. Glute Ham Raises-4-5 sets 8-20 reps
C. Leg Press/Lunges-4-5 sets 8-20 reps
D. Weighted Leg Raises-4-5 sets 10-15 reps
sometimes do abductor/adductor machines at the end
Conditioning is usually done in a HIIT fashion with either, field sprints, burpees, moutine climbers and the such. 15-20min long sessions.
Areas that need work: Lat/Upper back strength and size and triceps. Bottom of bench and oh press. I also tend to feel a lil burned out mentally after day 3 conditioning, so if there is a better way to arrange that work id love some tips on that. Thanks for any tips, i know there are some smart guys here, if you want completely redue the program layout. Also where would one add weighted chins if they wanted to add them? thanks
One being the best times to do conditioning and my options if i dont have access to a prowler.
Layout:
Day 1: Bench
Day 2: Squat
Day 3: Off/Conditioning
Day 4: Press
Day 5: Deadlift
Day 6: Off/conditioning
Day 7: Off
Day 1:
*25 Chins before any pressing
A. Bench 5/3/1+Chins (not to failure)
B. Flat DB Press-4-5 sets 10-20 reps
C. DB Rows-4-5 sets 8-15 reps
D. Shrugs+Bicep Movement-3-5 sets 8-20 reps
Day 2:
A. Squat 5/3/1
B. RDL/Goodmornings-4-5 sets 8-15 reps
C. Bugarian Split Squats/Lunges-3-5 sets 8-15 reps
D. Weighted Crunchs-4-5 sets 10-15 reps
Sometimes so some abductor,adductor machines at the end
Day 3:
*25 Chins before any pressing
A. Press 5/3/1+Chins (not to failure)
B. Incline DB Press+T-bar/Cable Rows-4-5 sets 8-15 reps
C. Dips-3-5 sets 8-15 reps
D. Pullaparts/Face Pulls+Tricep Extensions/Pushdowns-3-5 sets 8-20 reps
Day 4:
A. Deadlift 5/3/1
B. Glute Ham Raises-4-5 sets 8-20 reps
C. Leg Press/Lunges-4-5 sets 8-20 reps
D. Weighted Leg Raises-4-5 sets 10-15 reps
sometimes do abductor/adductor machines at the end
Conditioning is usually done in a HIIT fashion with either, field sprints, burpees, moutine climbers and the such. 15-20min long sessions.
Areas that need work: Lat/Upper back strength and size and triceps. Bottom of bench and oh press. I also tend to feel a lil burned out mentally after day 3 conditioning, so if there is a better way to arrange that work id love some tips on that. Thanks for any tips, i know there are some smart guys here, if you want completely redue the program layout. Also where would one add weighted chins if they wanted to add them? thanks