Quote:
Originally Posted by Aspengc8
breakdown of routine?
|
It's a push-pull-legs rotation, 6 days a week.
Every first set is a 10RM. Go up in weight when the first set is 12 reps. Then, you only rest long enough to complete all your subsequent sets with 5 reps. If you can't get to 5 reps, you didn't rest long enough. If you can do more than 5, you rested too long. That's basically it. The only exercise I don't do this for is front squats and core exercises. Front squats are really susceptible to form breakdown once you get over 6-8 reps, so it becomes dangerous to do reps in the 10-12 range. Core exercises I always just do 3 sets of 15.
Push day: Decline bench, shoulder press, incline bench, barbell upright row, dips, tricep rope pushdown, cable flys, cable crunch.
Pull day: Weighted Pull-ups, narrow-grip seated cable row, wide grip cable pulldown, DB row, shrugs, underhand machine row, DB curls, hanging leg raise
Leg: Front squat (4x6), RDL, Hack Squat, good morning, leg extension, leg curl, landmines