First of all a big thank you to guyfromkop2 for answering all my questions by email and talking to me and giving me this split.
ok so im pretty sure i know what to do for keeping this log, anyways, it starts monday.
the split will be:
monday:
Squats 2 x 5 OR
Box squats 2 x 5
incline Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
bb good mornings 2x 8
pull thrus 2 x 20reps video - http://www.midwestbarbell.com/videos/backpullthrough.wmv
decline bench sit ups 2x20
good girl machine 1 x 25 reps
bad girl machine 1 x 25 reps
INCLINE LEG PRESS CALF RAISES (TOE PUSHES) 2x 10 (controlled, and full ROM)
Tuesday:
2x20 internal rotation on cable machine (each arm)
2x20 external rotation on cable machine (each arm)
Wide grip flat bench 2 x 6 (index fingers on the rings)
palms facing (hammer) grip db press 2 x 8-12 reps
tricep push downs 1-2 x 20
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
bent over db raises 1-2 x 10 reps
Thursday:
sumo deadlifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
SEATED leg curls 2x 10
cable rope crunches 2x20
(as wide as i can) grip pull ups, one at a time until i reach 7 reps
bent over bb rows 2 x 4-8reps
Standing EX bar curls 2 x 8 reps (or your favorite curl here)
db hammer curls or reverse curls 2 x 8 reps
15 year old, 148 pounds, about 6' 1".
ok so im pretty sure i know what to do for keeping this log, anyways, it starts monday.
the split will be:
monday:
Squats 2 x 5 OR
Box squats 2 x 5
incline Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
bb good mornings 2x 8
pull thrus 2 x 20reps video - http://www.midwestbarbell.com/videos/backpullthrough.wmv
decline bench sit ups 2x20
good girl machine 1 x 25 reps
bad girl machine 1 x 25 reps
INCLINE LEG PRESS CALF RAISES (TOE PUSHES) 2x 10 (controlled, and full ROM)
Tuesday:
2x20 internal rotation on cable machine (each arm)
2x20 external rotation on cable machine (each arm)
Wide grip flat bench 2 x 6 (index fingers on the rings)
palms facing (hammer) grip db press 2 x 8-12 reps
tricep push downs 1-2 x 20
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
bent over db raises 1-2 x 10 reps
Thursday:
sumo deadlifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
SEATED leg curls 2x 10
cable rope crunches 2x20
(as wide as i can) grip pull ups, one at a time until i reach 7 reps
bent over bb rows 2 x 4-8reps
Standing EX bar curls 2 x 8 reps (or your favorite curl here)
db hammer curls or reverse curls 2 x 8 reps
15 year old, 148 pounds, about 6' 1".