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hi guys, i play alot of sports, box and do bjj and before i did alot of body building 4x8-10 stuff, but now i want to move on to more functional strength stuff. i dont want to be HUGE, just proportional, and solid, solid and solid.
anyways...
squat
rest
bench
rest
deads
rest
bench
*=warmup set
squat
15min run on treadmill
10*10* 8* 5, 3x3, 5
leg extensions 3x10
calf raises 5x20
abs:
leg raises 3x10
roman chair situps 3x10
bench
10*10*8* 5 3x3 5
2x10 incline barbell
skullcrushers 5x10
mil press 5x3
rows 3x10
deads
10*10*8* 5, 3x3, 5
pullups-3x10
bent over rows 5x3
pulldows 2x10
preacher curls 5x10
sldls 3x10
leg raises 2x10
cable wood chippers 3x10
bench
bench press barbell 10*10*8* 5 3x3 5
incline 2x10
dips- 1 set of failure
mil press 5x3
plate raises 2x10
on my off days i'll probably be doing lots of running, and if i can, toss in some calf raises or something. lots of running and swimming, hopefully for atleast 20-30 mins on my rest days. and every 2 months , rotate the priority.. like april, may = bench , june, july= squats and august, sept- deadlifts priority.
anyways...
squat
rest
bench
rest
deads
rest
bench
*=warmup set
squat
15min run on treadmill
10*10* 8* 5, 3x3, 5
leg extensions 3x10
calf raises 5x20
abs:
leg raises 3x10
roman chair situps 3x10
bench
10*10*8* 5 3x3 5
2x10 incline barbell
skullcrushers 5x10
mil press 5x3
rows 3x10
deads
10*10*8* 5, 3x3, 5
pullups-3x10
bent over rows 5x3
pulldows 2x10
preacher curls 5x10
sldls 3x10
leg raises 2x10
cable wood chippers 3x10
bench
bench press barbell 10*10*8* 5 3x3 5
incline 2x10
dips- 1 set of failure
mil press 5x3
plate raises 2x10
on my off days i'll probably be doing lots of running, and if i can, toss in some calf raises or something. lots of running and swimming, hopefully for atleast 20-30 mins on my rest days. and every 2 months , rotate the priority.. like april, may = bench , june, july= squats and august, sept- deadlifts priority.
