So here's something ive never done.
I just want to get my routine written down, and if anybody has any criticisms Id love to hear them.
In fact, please if you have something to say go for it.
Id been out of lifting for a while, and over the last 4 or 5 months Ive gotten serious again, and Im starting school soon, so I had to put together a program that is somewhat condensed time wise
Rest intervals are typically two minutes, excluding larger muscle groups and the biggest of compounds are 3 minutes (Squat, dead, db/bb rows and bench) and leg extensions and ham curls are 2.5
Rep cadence is 3 concentric, and no count for the eccentric, with no pause at full extension, and a momentary pause at full contraction.
Shooting for 8 reps for the most part, im a bit higher reps on trap calf (10-12) and delt work (8-10)
after Ive finished working a muscle group, i spend about twenty seconds stretching the individual muscle before moving on to the next excercise.
Monday: Quad dominant leg work
Here's where I need some help. I think I need another quad dominant excercise, and Im not a fan of front squats or lunges, Im considering doing weighted step-ups, because I like the idea of single leg work
Squats: 4 sets
x
quad extensions: (currently)3 sets
Seated calf presses: 4 sets
Dumbell shrugs: 3 sets
Weighted decline crunches: 3 sets
Tuesdays: Back, tricep and delts
Dumbell/Barbell rows (alternating weekly): 4 sets
Wide grip lat pulls: 4 sets
low cable rows (2 min ri): 2 sets
Dips: 4 sets
Skullcrushers/modified french press: 2 sets
lateral raises: 3 sets
Wednesdays: 30 mins or so of elliptical
Thursdays: Posterior chain dominant legs
Deadlifts: 4 sets
Dumbell straight leg deadlifts: 3 sets
Hamstring curls: 3 sets
Leg press calf presses: 4 sets
Rear (behind the back) shrugs: 3 sets
Weighted decline crunches: 3 sets
Fridays: Chest, bicep, delts
Bench: 4 sets
Dumbell bench: 2-3 sets
Neutral grip pullups: 4 sets
Ez curls: 2 sets
Lateral raises: 3 sets
So yeah. If theres anything you feel im missing, feel free to chime in, please
I just want to get my routine written down, and if anybody has any criticisms Id love to hear them.
In fact, please if you have something to say go for it.
Id been out of lifting for a while, and over the last 4 or 5 months Ive gotten serious again, and Im starting school soon, so I had to put together a program that is somewhat condensed time wise
Rest intervals are typically two minutes, excluding larger muscle groups and the biggest of compounds are 3 minutes (Squat, dead, db/bb rows and bench) and leg extensions and ham curls are 2.5
Rep cadence is 3 concentric, and no count for the eccentric, with no pause at full extension, and a momentary pause at full contraction.
Shooting for 8 reps for the most part, im a bit higher reps on trap calf (10-12) and delt work (8-10)
after Ive finished working a muscle group, i spend about twenty seconds stretching the individual muscle before moving on to the next excercise.
Monday: Quad dominant leg work
Here's where I need some help. I think I need another quad dominant excercise, and Im not a fan of front squats or lunges, Im considering doing weighted step-ups, because I like the idea of single leg work
Squats: 4 sets
x
quad extensions: (currently)3 sets
Seated calf presses: 4 sets
Dumbell shrugs: 3 sets
Weighted decline crunches: 3 sets
Tuesdays: Back, tricep and delts
Dumbell/Barbell rows (alternating weekly): 4 sets
Wide grip lat pulls: 4 sets
low cable rows (2 min ri): 2 sets
Dips: 4 sets
Skullcrushers/modified french press: 2 sets
lateral raises: 3 sets
Wednesdays: 30 mins or so of elliptical
Thursdays: Posterior chain dominant legs
Deadlifts: 4 sets
Dumbell straight leg deadlifts: 3 sets
Hamstring curls: 3 sets
Leg press calf presses: 4 sets
Rear (behind the back) shrugs: 3 sets
Weighted decline crunches: 3 sets
Fridays: Chest, bicep, delts
Bench: 4 sets
Dumbell bench: 2-3 sets
Neutral grip pullups: 4 sets
Ez curls: 2 sets
Lateral raises: 3 sets
So yeah. If theres anything you feel im missing, feel free to chime in, please