Bosshogg300
12-02-2010, 09:20 AM
well heres my routine ive been working on for the last few day just finished it, what i did was look around at all different workouts people have done and diffterent styles and combined bits and pieces that i thought would go good considering my goals, which are increasing my bench and dead more ... the only question i have is how should i work in deadlift work, so please feel free to correct me if im wrong anywhere or something needs improvement thanks.
Tuesday Dynamic effort, upper body
Flat bench: 10 sets, 3 reps using 50% of one rep max, using three different grips along with bands, with 60 secs between each set
Dumbbell presses for reps: 3 sets, 10reps
Tricep movement: tricep pushdowns 3sets, 10reps
Secondary tricep movement: Dips 3sets, 10sets
Rear delt movement: reverse DB flys 2-3 sets, 10 sets
Shoulder movement: Side lateral raises 2-3 sets, 10 reps
High upper Back movement: Face pulls 3 sets, 10 reps
Abs
Wednesday Max effort, lower body
Dead lift, good morning, or squat: 4-5 sets @ over 85%, reps 3-1 working to max
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 5-7 reps
Low back movement: pull throughs 3sets, 5-7 reps
Upper back movement: cable rows 3sets, 5-7 reps
Shrugs: 3 sets, 8-10 reps heavy as you can go
Bicep movement: hammer curls 3sets, 10-15 reps
Thursday- off
Friday max effort, upper body
Floor presses, incline bench, or bench with bands, switch every two weeks , 5 sets @ over 85% 3-1 reps, work to max( exercises can be enhanced with bands)
Tricep movements: (pick two exercises)
Lockouts: 3sets, 3-7 reps (2-3mins between sets)
Skull crushers with Olympic bar: 3sets, 3-7 reps (2-3mins between sets)
Shoulder movement: standing military press 3sets, 5-7 reps
High upper back movement: lat pulls 3 sets 10 reps
Saturday Dynamic effort, lower body
Box squats: 8-10 sets, 2-3 reps, using 50-60% of 1RM 60secs between each set
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 10 reps
Low back movement: pull throughs 3sets, 10 reps
Upper back movement: cable rows 3sets, 10 reps
Bicep movements: Hammer curls 3 sets, 10reps
Olympic bar curls: 3sets, 10 reps
Tuesday Dynamic effort, upper body
Flat bench: 10 sets, 3 reps using 50% of one rep max, using three different grips along with bands, with 60 secs between each set
Dumbbell presses for reps: 3 sets, 10reps
Tricep movement: tricep pushdowns 3sets, 10reps
Secondary tricep movement: Dips 3sets, 10sets
Rear delt movement: reverse DB flys 2-3 sets, 10 sets
Shoulder movement: Side lateral raises 2-3 sets, 10 reps
High upper Back movement: Face pulls 3 sets, 10 reps
Abs
Wednesday Max effort, lower body
Dead lift, good morning, or squat: 4-5 sets @ over 85%, reps 3-1 working to max
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 5-7 reps
Low back movement: pull throughs 3sets, 5-7 reps
Upper back movement: cable rows 3sets, 5-7 reps
Shrugs: 3 sets, 8-10 reps heavy as you can go
Bicep movement: hammer curls 3sets, 10-15 reps
Thursday- off
Friday max effort, upper body
Floor presses, incline bench, or bench with bands, switch every two weeks , 5 sets @ over 85% 3-1 reps, work to max( exercises can be enhanced with bands)
Tricep movements: (pick two exercises)
Lockouts: 3sets, 3-7 reps (2-3mins between sets)
Skull crushers with Olympic bar: 3sets, 3-7 reps (2-3mins between sets)
Shoulder movement: standing military press 3sets, 5-7 reps
High upper back movement: lat pulls 3 sets 10 reps
Saturday Dynamic effort, lower body
Box squats: 8-10 sets, 2-3 reps, using 50-60% of 1RM 60secs between each set
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 10 reps
Low back movement: pull throughs 3sets, 10 reps
Upper back movement: cable rows 3sets, 10 reps
Bicep movements: Hammer curls 3 sets, 10reps
Olympic bar curls: 3sets, 10 reps