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Orange Belt
- Joined
- Jan 18, 2005
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I have been lifting for a couple of months from my previous workout Urban gave me. So I will give a couple of weeks to 3x8 and will go from there.
MON: alternate cgbp with dumbbell bench presses)
Bench presses
weighted dips
close grip bench presses
overhead presses
weighted hanging leg raises
WED: alternate SLDL with RDL)
Deadlifts(shrug at top)
bent over rows
SLDL
weighted chins
weighted sit ups
FRI: alternate squats and box squats)
squats
weighted squat hops
good mornings
saxon side bends
every other day: wrist rollers, plate pinches, bridges, and towel resistant neck bends.
Rep scheme: Everything 3x8 until a couple of weeks. Pinches are 3xto failure. Wrist rollers are 3x8 rolls(down is one rep, up is another rep) and bridges and towel resistant neck bends are 3x8.
Wind sprints for conditioning on saturdays. That or muti changing directional sprints.
Thats it.. Training starts Monday!
MON: alternate cgbp with dumbbell bench presses)
Bench presses
weighted dips
close grip bench presses
overhead presses
weighted hanging leg raises
WED: alternate SLDL with RDL)
Deadlifts(shrug at top)
bent over rows
SLDL
weighted chins
weighted sit ups
FRI: alternate squats and box squats)
squats
weighted squat hops
good mornings
saxon side bends
every other day: wrist rollers, plate pinches, bridges, and towel resistant neck bends.
Rep scheme: Everything 3x8 until a couple of weeks. Pinches are 3xto failure. Wrist rollers are 3x8 rolls(down is one rep, up is another rep) and bridges and towel resistant neck bends are 3x8.
Wind sprints for conditioning on saturdays. That or muti changing directional sprints.
Thats it.. Training starts Monday!