The Consistency PRGRM.
The following workout is designed to hit both strength and a decent amount of volume (endurance for when I sign back up to an MMA gym) within the 45-50 minute time frame before cortisol levels raise again. I'll hit my major muscle groups twice a week with this program and heavy compound movements will be utilized for more testosterone activity. Wish me luck and I hope you enjoy following my progress.
Day 1
Neck Presses 5x5
Incline DB Presses 3x8-10, 1x12-15
Rows 4x8-10
Deadlifts 5x5
Day 2
Squats 5x5
SLDL's 4x10-12
Military Presses 4x8-10
DB OH Presses 3x10-12
Calf Presses 4x25
Day 3
Standing Cable Flyes 3x10-12
Neck Presses 3x12-15
Dips 3x8-10
Shrugs 4x8-10
Cable Rows 4x8-10
Day 4
Squats 4x8-10
SL Presses 4x8-10
Arnold Presses 4x8-10
Preacher Curls 3x8-10
Rope Ext's 3x8-10
CORE 4x8-10 movement POST WORKOUT for days 1-4.
Days 5-7 cardio sessions.
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Next Big Thing: Cain Velasquez
5'9 - 190 lbs.
Deadlift: 520
Squat: 415
Bench: 315
40 time: 4.6
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