New BIGR routine. Evaluation Please.
This routine I put emphasis on legs, glutes and lower back. Trying to rebuild my posterior chain.
(Body In Growth Routine) I name all my routines.
Heavy Squat 5x4 or 20x1 depending on feel of day
Good Morning 5x4
Incline Bench 8x4
Decline Tricep Extension 10x4
Heavy Deadlift 5x4
Light Squat 60%x12x4
Side twist 8x4
Resistance Situps 8x4
Neck Bridging 3mins
Glute Bridge 8x4
Legs heavy variant (front squat, Anderson, Overhead) 5x4
Good Morning 8x4
Chinup Max x 4
Bent over row 8x4
Behind Neck Pulldown 10x4
Interval bike 20sec x 8 rounds
Shrug 10x4 with squeeze
Calf Raise 20x4 In position/Out position
OH strict Press 10x4
Push Press 8x4
Reverse Fly Banded 12x4
Where are the Romanian Deadlifts?!?
I'd restructure that:
That still means a full body workout but it covers everything, rather than over stressing any one area.
Include some type of Press on this day.
All in all if you want a more complete workout you should make sure each session has at it's core:
If you want to get fancy with more exercises then:
And that's VERY complete. When you start doubling up on some days and leaving stuff out on other days it makes no sense.
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