My training routine for the next 2 months.
Every excercise 3 sets, 6-12 reps, 60-90 second rest, focusing on a slow negative, and a full range of motion, trying something different to see how my body reacts to it. i have always been going heavy as possible in the 4-6 rep range Max OT style, and always trying to rep out as many sets as i can.
Monday Chest/Shoulders
- Flat Bench 3 sets, 6-12 reps
- Incline Bench 3 sets, 6-12 reps
- Decline Bench 3 sets, 6-12 reps
- Flies 3 sets, 6-12 reps
- Military Press 3 sets, 6-12 reps
- DB Press 3 sets, 6-12 reps
- Lateral Raises 3 sets, 6-12 reps
Tuesday Off day or optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140
Wednesday Back/Traps
- Deadlifts 3 sets, 6-12 reps
- Barbell Row, 3 sets, 6-12 reps
- Pullups, 3 sets, to Failure
- 1 arm DB Rows, 3 sets, 6-12 reps
- Barbell Shrugs, 3 sets, 6-12 reps
- Dumbell Shrugs, , 3 sets, 6-12 reps
Thursday Off day or optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140
Friday Bicpes/Triceps, Cardio optional
- Curl Bar Curls, 3 sets, 6-12 reps
- DB Curls, 3 sets, 6-12 reps
- Hammer Curls, 3 sets, 6-12 reps
- Close Grip Bench press, 3 sets, 6-12 reps
- Skull Crushers, 3 sets, 6-12 reps
- 1 arm DB Tricep Extensions , 3 sets, 6-12 reps
Saturday Leg Day
- Squat, 3 sets, 6-12 reps
- Calf Raises, , 4 sets, 6-12 reps
- Stiff Leg Dead, , 3 sets, 6-12 reps
- Leg Extensions , 3 sets, 6-12 reps
- Weighted Crunches, 3 sets, to Failure
- Leg Raises, 3 sets, to Failure
Sunday Off day or optional Cardio day LIT 30 minutes 130-140 heart rate.
