Thanks for the help, this looks perfect.
Quote:
Originally Posted by Off Road
Not too bad. I would make a final couple of tweaks (see below) to make it more effective. I like starting with the biggest lifts and alternating between pushes and pulls to allow strength to rebuild. I'd also start the week off with squats after a two day rest.
Monday
Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Pullover Press – 3 x 20 rep goal
Standing Barbell Curls – 3 x 25 rep goal
Squats - 3 x 20 rep goal
Wednesday
Dips - 3 sets to failure
Close grip chin ups – 3 sets to failure.
Clean and Press – 3 x 20 rep goal
Deadlift – 1 set of 5.
Calf complex* – 3 sets
Friday
Incline Barbell Presses – 3 x 20 rep goal
Bent over BB Row – 3 x 20 rep goal.
Pullover Press – 3 x 20 rep goal
Standing Barbell Curls – 3 x 25 rep goal
Split Squats – 3 x 30 rep goal
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