jwstoick
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What are your thoughts on this routine? I will run it as stated below. I'm looking to keep gaining size and also get my big lifts up!
Upper A
Lower A
Off/Cardio
Upper B
Lower B
Off/Cardio
Upper C
Lower C
Off/Cardio
Repeat for 3 rounds per say which is 5 weeks and then I would adjust and repeat. Also what's your experience with "as many reps as possible" (amrap) sets and where would be suitable to fit them in?
Upper A (may add another back exercise)
Bench hyper 4x8@70% +5lbs each round
Db OHP 4x6-9
Bb rows 4x6-9
Pull ups 3xamrap
Db curls 3x8-12
Db tricep ext. 3x8-12
Lower A
Squat hyper 4x8@ 70% +5lbs each round
Deadlift power 6x3 70% all 3 rounds (power)
Leg press 4x6-9
Leg curl 4x8-12
Body lunges 2-3 sets for 90 seconds
Abs
Upper B
Bench power 6x3 @ 70% all 3 rounds
Db rows 4x6-9
Hammer strength high row 4x6-9
Side lat raise 4x8-12
Barbell curl 3x8-12
Skull crusher 3x8-12
Face pulls 3x8-12
Lower B
Squat power 6x3@ 70% all 3 rounds
Deadlift strength 5x5@ 80% +10 r2, +5 r3
Front squat 4x8-12
Leg curl 3x8-12
Abs
Upper C
Bench strength 5x5 @80% +10lbs r2, 5lbs r3
Db standing OHP 4x6-9
Pendlay rows 4x6-9
Chin ups 3xamrap
Chest supported row 3x8-12
Side lat raise 3x8-12
Tricep push down 4x8-12
Biceps 2x12-15 maybe but did chins so debatable
Lower C
Squat strength 5x5@80% +10lbs r2, 5lbs r3
Stiff leg deadlift 4x6-9
Bulgarian split squats 3x8-12
Leg ext. 3x8-12
Hip thrusts 4x8-12
Face pulls 3x8-12 (not lower but fits better here)
Upper A
Lower A
Off/Cardio
Upper B
Lower B
Off/Cardio
Upper C
Lower C
Off/Cardio
Repeat for 3 rounds per say which is 5 weeks and then I would adjust and repeat. Also what's your experience with "as many reps as possible" (amrap) sets and where would be suitable to fit them in?
Upper A (may add another back exercise)
Bench hyper 4x8@70% +5lbs each round
Db OHP 4x6-9
Bb rows 4x6-9
Pull ups 3xamrap
Db curls 3x8-12
Db tricep ext. 3x8-12
Lower A
Squat hyper 4x8@ 70% +5lbs each round
Deadlift power 6x3 70% all 3 rounds (power)
Leg press 4x6-9
Leg curl 4x8-12
Body lunges 2-3 sets for 90 seconds
Abs
Upper B
Bench power 6x3 @ 70% all 3 rounds
Db rows 4x6-9
Hammer strength high row 4x6-9
Side lat raise 4x8-12
Barbell curl 3x8-12
Skull crusher 3x8-12
Face pulls 3x8-12
Lower B
Squat power 6x3@ 70% all 3 rounds
Deadlift strength 5x5@ 80% +10 r2, +5 r3
Front squat 4x8-12
Leg curl 3x8-12
Abs
Upper C
Bench strength 5x5 @80% +10lbs r2, 5lbs r3
Db standing OHP 4x6-9
Pendlay rows 4x6-9
Chin ups 3xamrap
Chest supported row 3x8-12
Side lat raise 3x8-12
Tricep push down 4x8-12
Biceps 2x12-15 maybe but did chins so debatable
Lower C
Squat strength 5x5@80% +10lbs r2, 5lbs r3
Stiff leg deadlift 4x6-9
Bulgarian split squats 3x8-12
Leg ext. 3x8-12
Hip thrusts 4x8-12
Face pulls 3x8-12 (not lower but fits better here)