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.
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.