pete26
Registered
I'm looking to gain strength as well as mass, this is what i've come up with through some trial and error tell me what you think.
monday-deadlift 3x5 or 2x1(rotate every 2 weeks)
goodmorning in rack-1x3
chins-2xfailure
barbell row-3x6-8
dumbell row-2x4
babrbell curl 4x8
weighted abs 3x10
wednesday-close grip bench 1x1, 4 inches from chest in rack (every 2 weeks)
bench 3x5 or 6x2(altranate every 2 weeks)
incline dumbell bench 2x10
dips 2x4-6
skull crushers 1x6, 1x8
tricep pushdowns 2x12
friday-squat 3x5 or 6x2 (rotate every 2 weeks)
glute/ ham raise 3x8
romanian split squats 2x10
dumbell shoulder press or barbell millitary press 3x6
lateral raises 4x8
weighted abs 3x10
monday-deadlift 3x5 or 2x1(rotate every 2 weeks)
goodmorning in rack-1x3
chins-2xfailure
barbell row-3x6-8
dumbell row-2x4
babrbell curl 4x8
weighted abs 3x10
wednesday-close grip bench 1x1, 4 inches from chest in rack (every 2 weeks)
bench 3x5 or 6x2(altranate every 2 weeks)
incline dumbell bench 2x10
dips 2x4-6
skull crushers 1x6, 1x8
tricep pushdowns 2x12
friday-squat 3x5 or 6x2 (rotate every 2 weeks)
glute/ ham raise 3x8
romanian split squats 2x10
dumbell shoulder press or barbell millitary press 3x6
lateral raises 4x8
weighted abs 3x10
