STEAKNDEDLIFT
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Thanks to everyone who helped me in the past week(s) in regards to a routine/program. I gathered suggestions and put this together. Please let me know your thoughts and if anything should be changed. Reminder: I have a garage gym so I lack cable machines. Thanks for your thoughts and expertise.
Day 1: Chest/Tri/Shoulders
Overhead Press
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Bench Press
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Lateral Raises
5 sets to failure
Incline DB BP
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Weighted Dips
5 sets to failure
Lying Tricep pullover
5 sets to failure
Banded Push Ups
5 sets to failure
Day 2: Legs/Calves/Abs
Deadlift
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Squat
Warm Up Sets
1 x 10 (45# bar)
2 x 5 (50% of max)
1 x 5 (60% of max)
1 x 5 (70% of max)
1 x 5 (85% of max)
Working Sets
4 x 5
1 x 5 + (failure)
Calf Raises
5 sets to Failure
Leg Extension
5 sets to failure
Planks
5 x 30 sec hold, 20 sec rest
Day 3: Back/Biceps
Weighted Chins
5 sets to failure
Weighted Australian Row
5 sets to failure
Cable Curl (with resistance band w/ handles)
5 sets to failure
Incline Barbell Row
5 sets to failure
EZ Curl
5 sets to failure
DB Rows
5 sets to failure
Hammer Curl
5 sets to failure
Day 4: Off/Cardio
HIIT -
Farmer Carries? 10 minutes - 45 sec on, 15 sec rest
Heavy bag
Sprints
Day 1: Chest/Tri/Shoulders
Overhead Press
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Bench Press
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Lateral Raises
5 sets to failure
Incline DB BP
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Weighted Dips
5 sets to failure
Lying Tricep pullover
5 sets to failure
Banded Push Ups
5 sets to failure
Day 2: Legs/Calves/Abs
Deadlift
Warm Up Sets
1 x 5 (50% of max)
2 x 5 (60% of max)
1 x 5 (70% of max
1 x 3 (85% of max)
Working Sets:
4 x 5
1 x 5+ (failure)
Squat
Warm Up Sets
1 x 10 (45# bar)
2 x 5 (50% of max)
1 x 5 (60% of max)
1 x 5 (70% of max)
1 x 5 (85% of max)
Working Sets
4 x 5
1 x 5 + (failure)
Calf Raises
5 sets to Failure
Leg Extension
5 sets to failure
Planks
5 x 30 sec hold, 20 sec rest
Day 3: Back/Biceps
Weighted Chins
5 sets to failure
Weighted Australian Row
5 sets to failure
Cable Curl (with resistance band w/ handles)
5 sets to failure
Incline Barbell Row
5 sets to failure
EZ Curl
5 sets to failure
DB Rows
5 sets to failure
Hammer Curl
5 sets to failure
Day 4: Off/Cardio
HIIT -
Farmer Carries? 10 minutes - 45 sec on, 15 sec rest
Heavy bag
Sprints