I'm starting a new routine today. It will be a 3 week Power (5-8 reps) with 2-3 mins rest, followed by a 3 week hypertrophy (8-12 reps) with 30-90 secs rest. I want to continue to attack bodyfat % by continuing to add as much muscle as I can.
Strength Week 1of 3 then going to 8-12 rep range for 3 weeks
Mon – Chest, Shoulders
Decline Barbell Bench Press (2.5 min rest)
5-8 reps 225x5
5-8 reps 225x5
5-8 reps 215x5
5-8 reps 215x5
15 deg Incline Press (2.5 min rest)
5-8 reps 185x6
5-8 reps 185x5
5-8 reps 175x6
5-8 reps 175x6
DB Flyes (2 min rest)
5-8 reps 45x6
5-8 reps 45x5
5-8 reps 40x6
5-8 reps 40x5
Military Press (2.5 min rest)
5-8 reps 95x8
5-8 reps 95x8
5-8 reps 95x8
5-8 reps 95x8
Side Laterals (2 min rest)
5-8 reps 25x8
5-8 reps 30x6
5-8 reps 30x6
5-8 reps 25x8
T-Alpha 1.5 hr before workout. Good pump, started taking NO supp today also. Sleep 6.5 hrs, Discipline Good, Diet Great, Breathing Great. 1hr 8min workout. Felt pretty good.
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