what I'm looking at so far.
Upper Body Workout One:
1. Barbell Bench Press: (flat 5x5)
2. Dumbbell decline Flies 2x10 (same weight)
3. Horizontal Lat Work (Barbell JS Rows, 5x5)
4. Shoulders/ Traps
A1. High Pulls 2x6
A2. Lateral Raises 2x10
5. skull crushers 15-18RP
6. Biceps (1-2 exercises, 3-5 sets total)
Lower Body Workout One:
1. Snatches/Overhead Squats (3x3 @ 75%, then overhead squat to a heavy single)
2. Max Effort Movement: Deadlifts 3x5 working up to 5RM
3. Goodmornings 3x5 same weight
4. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
Upper Body Workout Two:
A1. Low Incline Smithy Press 15RP
A2. DB Incline Burn outs 1x Failure (only if I feel the RP didn't give me a good workout)
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Vertical Lat Work (Lat Pulldowns 4x8; use different bars and work different planes)
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 3x8
B2. Hammer Curls 2x10
I was thinking of doing a RP for Barbell curls but I don't know if I would be able to do another exercise for Bi's. 0311, suggestions?
Lower Body Workout Two:
1. Power Cleans ( 3x3 @ 75%)
2. Olympic Back Squats (A2G [1x5])
A1. Leg Extensions (2 sets of 10-12)
A2. Glute Ham Raises (2 sets of 10-12)
5. Weighted Reverse Hyperextensions (2x10-12 )
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
So this is what I'm thinking of doing I might experiment with RP for Bi's I just have to think of a way to incorporate without overtraining since this will be my first official attempt at DC RP.
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