Today was my first day starting the power/rep range/ shock routine..it pretty much stole this from gopro haha lol..i liked it lol.. it looks like this
Week I ??? Power
Monday:
Chest
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Deltoids
Military press (smith) 2-3 x 4-6
Upright Row 2-3 x 4-6
Cheat Lateral 2 x 4-6
Wednesday:
Legs
Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift 2-3 x 4-6
Friday:
Back
Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6
Bent Row 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Saturday:
Bicep-Tricep
Barbell Curl 2 x 4-6
Preacher Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Thats for the first week..i was wondering would it be ok to switch the friday and wendsday b.c i dont like lifting legs day before game day..i play football and games are on thursdays....??
Week I ??? Power
Monday:
Chest
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Deltoids
Military press (smith) 2-3 x 4-6
Upright Row 2-3 x 4-6
Cheat Lateral 2 x 4-6
Wednesday:
Legs
Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift 2-3 x 4-6
Friday:
Back
Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6
Bent Row 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Saturday:
Bicep-Tricep
Barbell Curl 2 x 4-6
Preacher Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Thats for the first week..i was wondering would it be ok to switch the friday and wendsday b.c i dont like lifting legs day before game day..i play football and games are on thursdays....??