day 1-pull 1.repetition pull- pullups for reps 2. db rows 3x 6-10 3. random back excercise (chinups, rows, whatever im in the mood for) 4. rear delt raises-3 x 10-12 5. hammer curls 3x 6-10, wrist roller ab work day 3 1. squats or deads- 5x5 2. random leg excercise- (lunges, etc.) 6-10 3. lower back work (hyperextensions, sldl) 4. shrugs 3x 6-10 6. grip work day 5- 1. max effort push- barbell bench, work up to 5 rep max 2. incline db press 3x6-10 3. oh db press 3x6-10 4. tricep bench or db bench- 3x6-12 5. weighted dips - 3x 6-12 rotator cuff, abs day 6- random day cardio, grip, whatever needs some work day 8-repeat every 2 weeks, the repetition days and max effort days rotate. so on week 3, day 1 is a max effort pull, so i will work up to a 5 rep max in the pullup. day 5 in week 3 will be a repetition push excercise, for a 15 rep max. this 2 week rotation continues until a rest week. repetition days will periodically by used as dynamice days, so there will be a dynamic pullup day/bench day every know and then. my goals are size/strength. *yes, i did get the idea from defranco's program.
haha what? there are "ors" because those excercises vary, if i just put one excercises there it wouldnt be true. right now my BW is 195. My 5 rep max in the bench is 225, this while go up because i have not been doing it lately, i have been concentrating on my db bench, and my 5 rep max in that is w/ the 105 dbls. my squat and deadlift max i am not sure of. i have not done them in awhile due to a back injury and am just starting to get back into the swings of things with them. before my back injury i could squat 400 and do 225 x20, so that is where I am comming from.
its not retarted, i am comming off of a back injury and dont want to push it. i also have a job where i am bending over all day so i dont want to kill my lower back. i have them on a different day because weighted pullups are a lot more important to me right now then deads. my personal big three is squats, bench, and weighted pullups.
i am glad to see that you have a mature, sophisticated sense of humor, and have probably never workded a manual labor job in your life...
aight. like i said, seems like a whole lot of pressing. also, id be concerned with my upper back getting too fried for deadlifting. also, some extra posterior chain work on day 3 couldnt hurt (good mornings, sldl, romanian deadlifts, etc)
are you splitting your leg day based on quad dominant and hip dominant movements? I like the routine but I'd suggest that instead of doing hypers, do reverse hypers or glute ham raises.
i am not really to concerned with my legs/core. they are both very strong and serve their purpose. my main concern is tweaking the 2 upper body days. remy- it may seem like a lot of pressing, but it has worked good and is the same amount of excercises in both urbans/carnals recommended pressing days.
