Goals are just steady lean mass.
Monday - upper body
Barbell bench - 5x5
BB row - 5x5
Weighted dips 5x5
Weighted close grip pull ups - goal is 5 x5
Shoulder press - 5x5
Tuesday - legs
Squats - 5x5
Front squats - 3x6-8
Leg press - 3x10
Calf raises - 3x20 (somewhat of a DC training style) followed by a 45 second rest then 1 set of 10 reps heavier without an extended negative.
Wednesday - off
Thursday - back/chest
T bar row - 4x8-12
Lat pull down - 3x8-10
V bar seated row - 3x10
BB incline - 4x8-12
DB flat 3x8-10
Flys - 2x20 with 30 second rest then another 2x20 reverse pyramid
Friday off
Saturday - Arms
Bb curl - 4x7-10
Preacher curl - 3x12
Skull crusher - 4x7-10
Rope extension - 3x12
I always like to add drop sets on my final workout of the muscle and additional things like that. I don't really train shoulders because my shoulders are over developed.
Monday - upper body
Barbell bench - 5x5
BB row - 5x5
Weighted dips 5x5
Weighted close grip pull ups - goal is 5 x5
Shoulder press - 5x5
Tuesday - legs
Squats - 5x5
Front squats - 3x6-8
Leg press - 3x10
Calf raises - 3x20 (somewhat of a DC training style) followed by a 45 second rest then 1 set of 10 reps heavier without an extended negative.
Wednesday - off
Thursday - back/chest
T bar row - 4x8-12
Lat pull down - 3x8-10
V bar seated row - 3x10
BB incline - 4x8-12
DB flat 3x8-10
Flys - 2x20 with 30 second rest then another 2x20 reverse pyramid
Friday off
Saturday - Arms
Bb curl - 4x7-10
Preacher curl - 3x12
Skull crusher - 4x7-10
Rope extension - 3x12
I always like to add drop sets on my final workout of the muscle and additional things like that. I don't really train shoulders because my shoulders are over developed.