Here's my program that I put together please feel free to rip it to shreds and switch it up and everything, just make it better. lol
My maxes are: Bench: 235
monday- ME bench press
seated barbell press
4 sets of 5
45x12 for 3 sets
leg curls and leg extensions
4 sets of 8 reps
standing calf raises
3 sets of 15
thursday- light bench day
165x3 for 6 sets speed bench
close grip bench press
135x8 for 4 sets
15x10 for 3 sets for side and front
45 for 3 sets of 10
225 for 4 sets of 8
135 for 4 sets of 8
age: 18 weight: 195 BF%: 15% height: 5'09
competing at 181
i didnt see any cleans but other then that looks good
Thanks a bunch i'll make sure to fit em in.
Thanks but you're a little young to be critiquing my workout. But anyways thanks.
yeah u need cleans. ya im 14 so im "a little young" but trust us, u need them. they are great exersize.
22 - 5'11'' - 190 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
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J O U R N A L !TJW
You need to train your lats more than just a couple of sets of rows. You do not need to do cleans.
I'd suggest spending more time on doing coupound lifts, and less on single joint stuff.
I'd drop the leg extensions and curls, and put in lunges, front squats, pullthrus, rack pulls, stuff like that. The pressing stuff looks OK, I'd do the overhead pressing before I train my triceps directly, though.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
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Whats the plan after you work up too your single? Will you just try to bump the wt up each week? The workouts on your big three look fairly easy, thats why I asked. I could be wrong though. lol
Diet and goal?
Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
Do work son. Big Black (Rob and Big)