Here's the variant I did and had some great gains in lean mass and strength.
Monday - Upper 1
Bench - 3 sets
DB Row - 3 sets
OH Press - 2 sets
Chin ups - 2-3 sets
Dips - 2 sets
12-13 working sets
Tuesday -Lower - Ham Dominant
Deadlift - 4-5 sets
Good Mornings - 2 sets
Hyperextensions - 2 sets
Weighted crunches - 2-3 sets
10-12 working sets
Thursday - Upper 2
Pullups - 3 sets
DB Incline Press - 3 sets
BB Bent over Row - 3 sets
DB Bench Press - 2 sets
Side Raises - 2 sets
13 working sets
Friday -Lower - Quad Dominant
Squats - 4-5 sets
Lunges - 2-3 sets
Leg Extensions - 2 sets
Calve raises - 3 sets
Weighted crunches - 2-3 sets
13-16 working sets
Periodization
Wk1-2 3x10-12, 60 sec ri,
Wk3-4 3x6, 90 sec ri,
wk5-6 3x3,120sec ri
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