Blog Entry
Here’s my weekly routine, can’t wait because I’m adding back the front squat, which I believe along with the box squat & Dl are the best for a killer vertical.
Mon.: Back & chest / legs / flexing / stretching
Tues: Delts & arms / flexing / stretching
Wed: Weighted dips / Supercat / legs / flexing / ab flexes / stretching
Thur: Flexing / stretching
Fri: Back & chest / Explosive - Supercat / legs / flexing / stretching
Sat: Delts / arms & forearms / flexing / ab flexes / stretching
Sun: OFF! R&R
Will throw in bball whenever possible, along with backboard touches. Tennis is my livelyhood, so it’s in there of course ( have to stay sharp )
Exercises I’ll be using, I mix them up from time to time.
Mon: Back & chest - weighted chins & w/o wts. 1 arm db rows / Towel bench press, Reeves db press. Legs - box squat, Hex bar sldl.
Tues: Delts / arms & forearms - Scott press aka Arnold press, leaning db side laterals - Triceps - decline ez bar exts, incline ez bar exts or kickbacks. Biceps - Standing ez curls w/ arm blaster, incline curls. Forearms - reverse grip scott curls & reverse grip cable curls.
Wed: Weighted dips / legs - Supercat training. www.powernetics.com / Hex bar DL, lunges / side lunges
Thur: Flexing & pool workout. Active rest for the most part.
Fri: Back & chest - Reverse grip lat pulldowns, straight arm pulldowns or db incline rows. Chest - bench press ( flat ) & db bench on high incline. Legs - Supercat, front squat, split squats, ghgr
Sat: Delts / arms & forearms. Military press ( front ) Triceps - rope exts & single arm exts. ( cable ) Biceps - Scott curls & cable curls. Forearms - bb wrist curl & reverse grip ez bar curls. Ironmind gripper.
AND, Hindu training will be thrown in as finishers whenever possible.
For recovery: Hot tub, hot epsom salt baths, hot & cold showers, massages, chiro, pool recovery wokrouts, EMS machine aka Russian stim, Tiger Balm and lots of ice! Actually the gel packs.
