Coach's chest workout days(Mon/Wed, or Tues/Thurs, depending on what our coach says.)
-Bench Press: 3 sets. 65% for 12, 70% for 10, 75% for 8. Reps go down in two each week but up 5% until I hit a 6-4-2.
-Close Grip: 3 sets of eight. At the moment the weight is 185, but it fluctuates a lot for some reason, dunno why.
-Dumb bell flat bench: 3 sets of eight with 75 pounds.
-Tricep extensions: 3 sets of 8 with 90 pounds. Love this exercise!
-Dumb bell shrugs: Three sets of 8 with 100 pounds. Most weight we have =/
-Up right rows: Three sets of 8 with 115 pounds.
Coach's leg workouts(Mon/Wed, or Tues/Thurs, depending on what our coach says.)
-Squats: Same formula as the bench press.
-Deadlifts: Three sets of eight with 175 pounds.
-Calf raises: Three sets of regular, in, and out holding it for five seconds with each rep.
-Push press: Three sets of eight with 115 pounds.
-This weird exercise I don't know the name of o.o I take dumbbells and basically squat down and explode upwards as high as I can for three sets of eight. 35 pounds.
-Cleans: Three sets of eight with 115. But, ass to the ground!
Friday, off for football game.
*Note* Each of these days I do sprints and other HIIT things, followed by six minutes of a six inch exercises.
Stats
Bench Press- 315 pounds.
Squat- 350.
Close Grip-260.
Shall be starting a cycle this next week. Anywhere I can improve in this workout at? Thinking about adding a Saturday bicep day too. Would this be a good idea?
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