07-22-2015, 03:14 AM
I've been doing this 4 week workout program. It's 5 days a week.
Day 1: Bench press, dumbbell shoulder press, behind the neck press, cuban press, triceps dips, and triceps pull downs. Then do a shoulder circuit of lateral raise, frontal raise, rear flyes, and overhead press.
Day 2: Back squat, front squat, single leg press, calf raise, hanging leg raise, and ab wheel roolouts.
Day 3: Weighted pull ups, dumbbell arm rows, bodyweight row, and incline dumbbell press. Then do a bicep circuit of bicep curl, cross body curl, and pronated curl.
Day 4: Incline dumbbell bench press, incline-drop dumbbell bench press, high to low cable flyers, and narrow grip bench press. Then do a triceps circuit with triceps pull downs, triceps dips, and narrow push ups.
Day 5: Deadlift, romanian deadlift, zercher squat, weighted incline sit up, and barbell landmines.
But the key is, the first exercise of each day you do a percentage of your max. So first week you do 4 sets, which will be 60%, 65%, 70%, then 75% of your max. Second week it goes up. Third week you do your max for each set. And final week is a rest week so it goes 40%, 50%, 60%, 70%.
Also it really helps you to get over any walls you have had with your max rep. At least it's helped me so far.
Day 1: Bench press, dumbbell shoulder press, behind the neck press, cuban press, triceps dips, and triceps pull downs. Then do a shoulder circuit of lateral raise, frontal raise, rear flyes, and overhead press.
Day 2: Back squat, front squat, single leg press, calf raise, hanging leg raise, and ab wheel roolouts.
Day 3: Weighted pull ups, dumbbell arm rows, bodyweight row, and incline dumbbell press. Then do a bicep circuit of bicep curl, cross body curl, and pronated curl.
Day 4: Incline dumbbell bench press, incline-drop dumbbell bench press, high to low cable flyers, and narrow grip bench press. Then do a triceps circuit with triceps pull downs, triceps dips, and narrow push ups.
Day 5: Deadlift, romanian deadlift, zercher squat, weighted incline sit up, and barbell landmines.
But the key is, the first exercise of each day you do a percentage of your max. So first week you do 4 sets, which will be 60%, 65%, 70%, then 75% of your max. Second week it goes up. Third week you do your max for each set. And final week is a rest week so it goes 40%, 50%, 60%, 70%.
Also it really helps you to get over any walls you have had with your max rep. At least it's helped me so far.