Can i do something like this workout if it helps???
Monday
Back Squat
Warm-up: 2 sets
Work sets: 4 sets reps going from 6 down to 1
Leg press: 4 sets 6-10 reps
Leg Curl (for hamstrings)
6 sets of 20 reps
Leg Extension (for quads)
6 sets of 20 reps
Pull Up/ chin ups
6 sets of 15 reps
Behind-the-neck Pulldowns/ pulldowns
4 sets of 15 reps
seated rows Rows
4 sets of 15 reps
Abs: 6 sets of 30 reps
exercises used (haging leg raise, bends, various)
Tuesday
Front Squats
2 sets warm up
4 sets work 6-1
Calf Work
6 sets of 15 reps
Standing Military Press
Warm-up sets - 2
Work sets - 4 6-1reps
Deadlifts
Warm-up sets - 2 sets
Work sets - 4 sets 6-1 reps
Good Mornings
4 sets 6-10 reps
crucifix 3 sets hold weight for 30 sec.
farmers walk 3 sets
Wednesday
Bench Press
Warm-up sets -2 sets
Work sets - 4 sets 8-2 reps
Barbell Extensions: 5 sets 10 reps
tricep extensions: 5 sets 10 reps
bb curl: 5 sets 10 reps
db curl: 3 sets
preacher curl: 2 sets
Thursday: same as monday
Friday: same as tuesday:
Saturday: same as wednesday
I also do cardio 2-3 times a week, swim, and sit in the sauna/ jacuzzi
When i do tuesday workout again on friday, should i leave out the deadlifts, and should i put grip work in where deadlifts were, or should i do grip work a couple time a week
and i do abs every day or every other day.
|