Originally Posted by Off Road
Skip the laterals, flyes, and upright rows. Replace with bar dips, military press, and shrugs. Oh ya, and add pull-ups.
legs: squats, standing calf raises, deadlifts
arms:barbell curls, dumbbells curls
back: barbell rows, pull-ups, shrugs
shoulders: military press
chest: Dumbbell press, bar dips
But that's a lot, you could get away with a lot less I'd think.
Take this and break it down something like this
Dumbell or BB Press
Standing Calf raises
Eat well, sleep well and add either weight or reps each session and you will see progress.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified