having been going free-style training recently, did really keep a record of what I have done. just need to put my routine in words somewhere so I can keep track of.
day 1 chest
flat BB bench 10x5
incline DB press10x3
military press 10x3
skull crusher 10x3
tricep pushdown 10x3
day2 rest
day3
rack deadlift+ shrug 3-5 sets heavy
hamstring curl 10x3
glute ham raise try 5x3
sit up 30x3
day4 rest
day5 shoulder+back
onehand snatch 5 reps on each hand, maxing out
powersnatch+ Overhead squats 5+5x4
shoulder press10x3
side raise 10x3
pull down 10x3
pull down behind neck10x3
day6 rest
day7 tris and Bis
bicep curls
hammer curls
tricep push down
etc.
etc.
ridiculous volume of Tricep and bicep exercises in isolation
day8 legs
power clean+ front squat. max out on the fifth set +15reps
leg press 10x5
ham curl 10x3
day 1 chest
flat BB bench 10x5
incline DB press10x3
military press 10x3
skull crusher 10x3
tricep pushdown 10x3
day2 rest
day3
rack deadlift+ shrug 3-5 sets heavy
hamstring curl 10x3
glute ham raise try 5x3
sit up 30x3
day4 rest
day5 shoulder+back
onehand snatch 5 reps on each hand, maxing out
powersnatch+ Overhead squats 5+5x4
shoulder press10x3
side raise 10x3
pull down 10x3
pull down behind neck10x3
day6 rest
day7 tris and Bis
bicep curls
hammer curls
tricep push down
etc.
etc.
ridiculous volume of Tricep and bicep exercises in isolation
day8 legs
power clean+ front squat. max out on the fifth set +15reps
leg press 10x5
ham curl 10x3
