Quote:
Originally Posted by justaguy87337
I've been doing the same basic type routine and am kinda tired of it and I thought I would throw one togeather and see what everyone thought of it.
I haven't started it plan on Monday, so it can still be tweaked.
wada ya think?
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Here's my variation. (Alternate means 1 week 1, one week the other
)
Quote:
MONDAY
PULL UPS
FLATBENCH (ALTERNATE WITH INCLINE BENCH)
SQUATS
LEG CURLS
REVERSE CURLS
TRICEP PUSHDOWN
CALF RAISE
1 ABS EXERCISE
WEDNESDAY
DEADLIFT (ALTERNATE WITH S/LEG DEADS)
SHRUGS
CABLE FLYS
STANDING MIL PRESS (ALTERNATE WITH CLEAN JERK)
INCLINE DB CRLS
KICKBACKS
CALF RAISE
1 ABS EXERCISE
FRIDAY
DIPS
REVERSE GRIP BENT OVER ROWS (ALTERNATE WITH DB ROWS)
WALKING LUNGES
UPRIGHT ROW
EZ BAR CURLS
CLOSE GRIP BENCH
CALF RAISE
1 ABS EXERCISE
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SetsxReps:
Try a week 5x5, a week 8x3, a week 12/10/8/6 on the first 2 exercises (+ Press/C&J), 3x8 on the following 2, exercises (exept Press/C&J) and 1x6 all out on the limb exercises (arms/calves). Abs: anything goes.
And most importantly, HAVE FUN!