Damn, no edit?
The Program
Day 1
Sets: 2 per exercise
Reps: 8
Load: 75% of 1RM
Rest: 2-3 minutes
Exercises
Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Day 2
Rest
Day 3
Sets: 2 per exercise
Reps: 15
Exercises
Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Load: 55% of 1RM
Rest: 60 seconds
Day 4
Rest
Day 5
Sets: 2 per exercise
Reps: 3
Load: 90% of 1RM
Rest: 4-5 minutes Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
-----------------
That's the first routine. I'm concerned about how everything is on the same day. That screams plateau and overtraining to me.
I'm so motivated to work guys I just don't know what to read or what to do, I'm not asking you to spoonfeed me as I've been trying to assemble a good plan for a lonnngg time, I'm just a hardcore ectomorph.
|