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Deleted member 412415
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Week 1
Day 1
Bench Press: 2 x 5, 1 x 5+
Row: 2 x 6-8
Squat: 2 x 5, 1 x 5+
Plank: 2 x 1 min
Day 2
Overhead Press: 2 x 5, 1 x 5+
Curls: 2 x 10-12
Front Raises: 2 x 10-12
Deadlift: 1 x 5+
Hanging Leg Raise: 2 x 10-12
Day 3
Bench Press: 2 x 5, 1 x 5+
Row: 2 x 6-8
Squat: 2 x 5, 1 x 5+
Plank: 2 x 1 min
Week 2
Day 1
Overhead Press: 2 x 5, 1 x 5+
Front Raises: 2 x 10-12
Squat: 2 x 5, 1 x 5+
Hanging Leg Raise: 2 x 10-12
Day 2
Bench Press: 2 x 5, 1 x 5+
Curls: 2 x 10-12
Row: 2 x 6-8
Deadlift: 1 x 5+
Plank: 2 x 1 min
Day 3
Overhead Press: 2 x 5, 1 x 5+
Lateral Raises: 2 x 10-12
Squat: 2 x 5, 1 x 5+
Hanging Leg Raise: 2 x 10-12
Goals are a combination of strength and size.
Big exercises are as per Greyskull protocol.
Rows are paired with bench days to balance out the pushing.
1 core exercise per day for general health ( I don't want to get a hernia).
Curls and shoulder stuff is there for vanity (looking to gain muscle).
Thanks everyone.
Day 1
Bench Press: 2 x 5, 1 x 5+
Row: 2 x 6-8
Squat: 2 x 5, 1 x 5+
Plank: 2 x 1 min
Day 2
Overhead Press: 2 x 5, 1 x 5+
Curls: 2 x 10-12
Front Raises: 2 x 10-12
Deadlift: 1 x 5+
Hanging Leg Raise: 2 x 10-12
Day 3
Bench Press: 2 x 5, 1 x 5+
Row: 2 x 6-8
Squat: 2 x 5, 1 x 5+
Plank: 2 x 1 min
Week 2
Day 1
Overhead Press: 2 x 5, 1 x 5+
Front Raises: 2 x 10-12
Squat: 2 x 5, 1 x 5+
Hanging Leg Raise: 2 x 10-12
Day 2
Bench Press: 2 x 5, 1 x 5+
Curls: 2 x 10-12
Row: 2 x 6-8
Deadlift: 1 x 5+
Plank: 2 x 1 min
Day 3
Overhead Press: 2 x 5, 1 x 5+
Lateral Raises: 2 x 10-12
Squat: 2 x 5, 1 x 5+
Hanging Leg Raise: 2 x 10-12
Goals are a combination of strength and size.
Big exercises are as per Greyskull protocol.
Rows are paired with bench days to balance out the pushing.
1 core exercise per day for general health ( I don't want to get a hernia).
Curls and shoulder stuff is there for vanity (looking to gain muscle).
Thanks everyone.