UNDER CONSTRUCTION - Density and Strength
This will be my new workout log, I will use it for pictures/foods/diet&training advice/and of course for my workouts
Monday – Chest, Back, Shoulders and Arms.
Tuesday – Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
Thursday – Chest, Back, Shoulders and Arms.
Friday – Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
* Bench Press 5 x 5
* Pull Ups 3 x 10
* Seated Overhead Press 5 x 5
* Barbell Curls 3 x 10
* Dips 3 x 10
* Squats 5 x 5
* Deadlifts 3 x 5
* Weighted Sit Ups 3 x 10-25
* Calf Raise 3 x 10-20
* *Leg Curl 3 x 10-15 (Optional)
* Dumbbell Bench Press 3 x 10
* Barbell or Dumbbell Rows 3 x 10
* Close Grip Bench Press 4 x 5
* Seated One or Two Arm Dumbbell Press 3 x 10
* Dumbbell Curls 3 x 10
* Squats 4×8
* Romanian Deadlifts 4 x 10
* Planks 3 x 60 seconds
* Calf Raise 3 x 10
* *Leg Extensions 3 x 10-15 (Optional)
Notes: will add pictures later
If it were me I would have one of my lower days anchored by the squats and the other anchored by the deadlifts.
Big j thats a good idea bro. Both in one day is gone be rough!
just a couple pics
Eat Train and Grow! Hit them workouts hard.
Thanks j, u done any shows lately?
Nope took the last 6 months off out of the gym to enjoy life for a while. Time to hit it hard again. You do the same!
sounds good bro, i appreciate it! see the pics i put up?
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