i dont know if this will help at all, but this is what my current training looks like:
Monday - ME squat
squat 1-3rm followed by 2x3-5 with about 50lbs less weight
deadlift - heavy singles
OR
rack pulls 3-5rm
lat pulldowns 3x10
hyperextensions 3x10
leg curls 3x10
heavy weighted abs
Tuesday ME Bench
Bench Press 1-3rm followed by 2x3-5
floor press 3-5rm
OR
pin press 3-5rm
standing military press 3x6-8
js rows 5x5
skull crushers 3x10
ez bar curls 3x10
Thursday DE Squat
speed squats 10x2 (60% 1rm)
good mornings 5rm
straight leg deadlift 3x10
leg curls 3x10
hyperextensions 2x10
heavy weighted abs
Friday DE bench press
speed bench press 8x3 followed by 2x5 (60% 1rm)
close grip bench press 5rm
pull ups 3x8-10
rope tricep extensions 3x10
hammer curls 3x10
|
Threaded Mode