Results 1 to 4 of 4
Threaded View
-
09-15-2014, 11:45 AM #1
Critique routine for building strength
Hello all. I need some advice on my workouts at the gym with the main goal being to increase my lifts and to increase explosiveness for activities such as sprinting and jumping. I have sports training usually throughout the week with the weekends being free therefore I usually do low rep high weight type lifts later in the week so I have ample time to recover. Also, all workouts take place in the AM (if that is of any relevance).
I would like to follow this sort of program for 4 or so weeks just before my season begins and then i'll switch it up to maintain strength.
Monday
Back Squat - 3x12
Front Squat - 3x12
Walking Lunges - 3x10
Straight Leg Deadlifts - 3x10
Hamstring Curl - 3x10
Single leg press - 3x12
RDL - 2x10
Planks - 2x60secs
Leg raises - 3x15
Crunches - 1xuntil failure
Tuesday
Flat Bench Press - 4x12/10/8/8
Dumbell fly - 3x10
Incline Bench Press - 4x12/10/8/8
Pullovers - 3x10
Decline Bench Press - 3x12/10/8
Tricep pulldowns - 3x12
Kickbacks - 3x10
Tricep Dips - 2xuntil failure
Wednesday
REST
Thursday
Shoulder Press - 3x12/10/10
Side lat raise - 3x10
Front lat raise - 3x10
Wide Pull ups - 3x10/8/8
Dumbell Rows - 3x10
Chin ups - 3x10/8/8
Back extension - 3x10
Deadlifts - 3x10
Friday [Full body day]
Back Squat - 5x5
Deadlift - 5x5
Flat Bench Press 5x5
Pullups - 5x until failure
Barbell Bicep Curls - 3x10
Plank - 3x60 seconds
And on the weekend I will do plyometrics such as hill sprints.
Also, I am aware I don't directly do biceps except for maybe one time. They are an eye candy muscle and in my sport don't really help performance as much as other muscle groups.
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Cytomel dosage ?
05-15-2024, 09:31 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS