Pretty good exercise selection, better than most. But I think you're a little light on the legs, but of course, it's very hard to tell without any sets/reps listed. I know you said this is the part you need help with, but loading parameters (sets, reps, load, rest) are even more important than exercise selection for various goals, and they should be thought of first, then exercise selection should be considered. I'd recommend something like this (those that have read Starting Strength and Practical Programming will recognize this):
Day 1
Squat; 5x5 (same weight, fail on last rep of last set)
Bench Press or Overhead Press; 5x5 (same weight, fail on last rep of last set)
Pull-up or Chin-up; 3 sets to failure (unless you can do more than 15, then add weight)
Day 2
Squat; 2 light(er) sets of 5, should still be challenging, but not maximal
- or - Front Squat; 3x3 (same weight, fail on last rep of last set)
Overhead Press or Bench Press; 2 light(er) sets of 5, should still be challenging, but not maximal
Deadlift; 1-2 sets of 5, maximal
Day 3
Squat; 1 heavy set of 5, (5RM)
Bench Press or Overhead Press; 1 heavy set of 5, (5RM)
Pull-up or Chin-up; 3 sets to failure (unless you can do more than 15, then add weight)
If you really like alternating sets, you can alternate the last two exercises of each day. Rest 2-4 minutes, depending on the intensity of the exercise, your heartbeat should come down, but you shouldn't be cooled off between sets.
After those first three, you can do accesory work on whatever you need, just limit it to like 10-15 minutes. Things like glute-ham raises, back extensions, single leg work, ab work, triceps, grip, etc.
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Bigger Stronger Faster
|
Just kidding.
Linear Mode
