luka5
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Day 1: Squats 5x5-10
Leg Extensions: 3x15
Standing Calf Raise 2-4x10
Stiff leg Deads 4x10
Off
Day 3: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10
Off
Day 5: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12
Off
Off
Sets listed are working sets. At least 2 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart. Same weight on all working sets. Once I can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, deload working with 80% of your max weights for one week and do not take any set to failure.
Rest times can vary between sets. I take as much time as i need to recover and refocus for next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)
What's your opinion about it mates?
Leg Extensions: 3x15
Standing Calf Raise 2-4x10
Stiff leg Deads 4x10
Off
Day 3: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10
Off
Day 5: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12
Off
Off
Sets listed are working sets. At least 2 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart. Same weight on all working sets. Once I can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, deload working with 80% of your max weights for one week and do not take any set to failure.
Rest times can vary between sets. I take as much time as i need to recover and refocus for next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)
What's your opinion about it mates?