Cutting phase is officially over for me currently. Time to focus purely on strength (and some added mass will be a plus!)! Here is the routine I will be using now.
UPPER BODY - LOWER BODY SPLIT
FREQUENCY = 2 MUSCLE GROUP PER WEEK
Conjugate Strength/Hypertrophy Program
Monday (low body):
full squat(4x3-5)
stiff-legged deadlift(4x6-8)
step-up(3x8-10)
reverse hyper(3x6-10)
ab pull-down(3x6-10)
Tuesday (upper body) AM:
bench press(4x3-5)
bent-over bb row(4x6-8)
standing db press(3x8-10)
bb curl(3x8-10)
close grip b.p.(3x8-10)
Tuesday Shoulder Health PM:
low cable external rotation (2x8-12)
l-lateral raise (2x6-10)
rear deltoid cable row (1x8-12)
Thursday (low body):
deadlift(4x6-8) {rotate w/ powerclean}
good morning(4x6-8)
lunge(3x8-10)
glute-ham raise(3x6-10)
hanging leg raise(3x6-10)
Friday (upper body) AM:
chin-up(4x6-8)
db incline press(3x8-10)
cable row(3x8-10)
tricep dip(3x8-10)
incline db curl(3x8-10)
Friday Shoulder Health PM:
cuban shoulder press (2x6-10)
laying side external rotation (2x8-12)
rear deltoid db flye (1x6-10)
Saturday HIIT 15min
Sprint Work
This current week is devoted to rest and external rotator attention as they became inflamed. Inflamation is almost completely gone and strengthening exercises have been implemented, I plan to begin the routine above starting monday.
|