pd92
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Back Squat
Warm-up: 2 sets
Work sets: 4 sets reps going from 6 down to 1
Leg press: 4 sets 6-10 reps
Leg Curl (for hamstrings)
6 sets of 20 reps
Leg Extension (for quads)
6 sets of 20 reps
Pull Up/ chin ups
6 sets of 15 reps
Behind-the-neck Pulldowns/ pulldowns
4 work sets of 15 reps
seated rows/ barbell rows
4 work sets of 15 reps
Abs: 6 sets of 30 reps
exercises used (haging leg raise, bends, various)
-Tuesday
Front Squats
2 sets warm up
4 sets work 6-1
Calf Work
6 sets of 15 reps
Standing Military Press
Warm-up sets - 2
Work sets - 4 6-1reps
db press 2 sets 10 reps
Deadlifts
Warm-up sets - 2 sets
Work sets - 4 sets 6-1 reps
Good Mornings
4 sets 6-10 reps
Shrugs 4 sets 10-2 reps
-Wednesday
Bench Press
Warm-up sets -2 sets
Work sets - 4 sets 8-2 reps
Incline bench 2 sets warm up
2 sets work 8-2 reps
incline DB 2 sets 10 reps (sometimes hands in log position)
Close grip bench press/ floor press 4 sets 8-2 reps
Abs 6 sets 30 reps
-Thursday
Cage lockouts 2 sets 6-1 reps
Barbell Extensions: 5 sets 10 reps
tricep extensions: 5 sets 10 reps
bb curl: 5 sets 10-2 reps
db curl: 3 sets 10 reps
preacher curl: 2 sets 10 reps
-Friday
event training - 4 sets each
clean and press 10-30 reps
Farmers walk- walk around the gym
parallel crucifix - hold for 30 seconds
one arm snatches 20 -30 reps each arm
power stairs/parallel stairs -
overhead press on machine on axle 10-30 reps each arm
grip work-
hangs for 30-90 seconds no straps
Abs 6 sets 30 reps
Saturday:
Bench 6 sets 6-1
Squat 6 sets 6-1
Behind the neck press 6 sets 6-1
Warm-up: 2 sets
Work sets: 4 sets reps going from 6 down to 1
Leg press: 4 sets 6-10 reps
Leg Curl (for hamstrings)
6 sets of 20 reps
Leg Extension (for quads)
6 sets of 20 reps
Pull Up/ chin ups
6 sets of 15 reps
Behind-the-neck Pulldowns/ pulldowns
4 work sets of 15 reps
seated rows/ barbell rows
4 work sets of 15 reps
Abs: 6 sets of 30 reps
exercises used (haging leg raise, bends, various)
-Tuesday
Front Squats
2 sets warm up
4 sets work 6-1
Calf Work
6 sets of 15 reps
Standing Military Press
Warm-up sets - 2
Work sets - 4 6-1reps
db press 2 sets 10 reps
Deadlifts
Warm-up sets - 2 sets
Work sets - 4 sets 6-1 reps
Good Mornings
4 sets 6-10 reps
Shrugs 4 sets 10-2 reps
-Wednesday
Bench Press
Warm-up sets -2 sets
Work sets - 4 sets 8-2 reps
Incline bench 2 sets warm up
2 sets work 8-2 reps
incline DB 2 sets 10 reps (sometimes hands in log position)
Close grip bench press/ floor press 4 sets 8-2 reps
Abs 6 sets 30 reps
-Thursday
Cage lockouts 2 sets 6-1 reps
Barbell Extensions: 5 sets 10 reps
tricep extensions: 5 sets 10 reps
bb curl: 5 sets 10-2 reps
db curl: 3 sets 10 reps
preacher curl: 2 sets 10 reps
-Friday
event training - 4 sets each
clean and press 10-30 reps
Farmers walk- walk around the gym
parallel crucifix - hold for 30 seconds
one arm snatches 20 -30 reps each arm
power stairs/parallel stairs -
overhead press on machine on axle 10-30 reps each arm
grip work-
hangs for 30-90 seconds no straps
Abs 6 sets 30 reps
Saturday:
Bench 6 sets 6-1
Squat 6 sets 6-1
Behind the neck press 6 sets 6-1