Some honest feedback would be appreciated...... having recently been doing sets straight across, I am now ramping up....... feels like a breeze in comparison!!! After Week 4 I start again....
Before anyone mentions it, yes I am doing machine seated rows! I do like them and just feel they give better balance to my chest exercises than BOBR would...... plus it gives my lower back a much needed rest!
WEEK1
WED – UPPER BODY
Flat Bench Press – 5 x 5
Palms Up Chin – 5 x 5
Push Press (BN) – 3 x 5
THURS – LOWER BODY
Deadlift – 5 X 5
SAT – UPPER BODY
Push Press (BN) – 3 x 3
Seated Row – 5 x 3
Flat Bench Press – 5 x 3
SUN – LOWER BODY
Back Squat – 5 X 3
WEEK2
WED – UPPER BODY
Flat Bench Press – 5 x 3
Pullups – 5 x 3
Push Press (BN) – 3 x 3
THURS – LOWER BODY
Deadlift - 5 X 3
SAT – UPPER BODY
Push Press (BN) – 3 x 5
Seated Row - 5 x 5
Flat Bench Press – 5 x 5
SUN – LOWER BODY
Front Squat – 5 X 5
WEEK3
WED – UPPER BODY
Flat Bench Press – 5 x 5
Seated Row – 5 x 5
Push Press (BN) – 3 x 5
THURS – LOWER BODY
Deadlift – 5 X 5
SAT – UPPER BODY
Push Press (BN) – 3 x 3
Pullups – 5 x 3
Flat Bench Press – 5 x 3
SUN – LOWER BODY
Front Squat – 5 X 3
WEEK4
WED – UPPER BODY
Flat Bench Press – 5 x 3
Seated Row – 5 x 3
Push Press (BN) – 3 x 3
THURS – LOWER BODY
Deadlift - 5 X 3
SAT – UPPER BODY
Push Press(BN) – 3 x 5
Palms Up Chin – 5 x 5
Flat Bench Press – 5 x 5
SUN – LOWER BODY
Back Squat – 5 X 5
Before anyone mentions it, yes I am doing machine seated rows! I do like them and just feel they give better balance to my chest exercises than BOBR would...... plus it gives my lower back a much needed rest!
WEEK1
WED – UPPER BODY
Flat Bench Press – 5 x 5
Palms Up Chin – 5 x 5
Push Press (BN) – 3 x 5
THURS – LOWER BODY
Deadlift – 5 X 5
SAT – UPPER BODY
Push Press (BN) – 3 x 3
Seated Row – 5 x 3
Flat Bench Press – 5 x 3
SUN – LOWER BODY
Back Squat – 5 X 3
WEEK2
WED – UPPER BODY
Flat Bench Press – 5 x 3
Pullups – 5 x 3
Push Press (BN) – 3 x 3
THURS – LOWER BODY
Deadlift - 5 X 3
SAT – UPPER BODY
Push Press (BN) – 3 x 5
Seated Row - 5 x 5
Flat Bench Press – 5 x 5
SUN – LOWER BODY
Front Squat – 5 X 5
WEEK3
WED – UPPER BODY
Flat Bench Press – 5 x 5
Seated Row – 5 x 5
Push Press (BN) – 3 x 5
THURS – LOWER BODY
Deadlift – 5 X 5
SAT – UPPER BODY
Push Press (BN) – 3 x 3
Pullups – 5 x 3
Flat Bench Press – 5 x 3
SUN – LOWER BODY
Front Squat – 5 X 3
WEEK4
WED – UPPER BODY
Flat Bench Press – 5 x 3
Seated Row – 5 x 3
Push Press (BN) – 3 x 3
THURS – LOWER BODY
Deadlift - 5 X 3
SAT – UPPER BODY
Push Press(BN) – 3 x 5
Palms Up Chin – 5 x 5
Flat Bench Press – 5 x 5
SUN – LOWER BODY
Back Squat – 5 X 5
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