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Ok I'm posting this here because I want some advice from some of the bodybuilders. I know this isn't the right forum but a lot of guys here don't even look anywhere else and I need to fix up a new routine by Tuesday. Mods if you need to take this out so be it. If you can just keep it until Tuesday thank you.
I've had some good advice already from the weightlifting forum and some not soo good advice so check this out.
Tuesday:
1) Back Squat (5x5)
2) Good Mornings (3x8-12)
3) Closed Grip Bench (4x10)
4) Uneven Bench (2x10-12)
5) DB Swings/ Pullthroughs (5x10-12)
6) Standing Row (3x8-12)
7) Seated Row (3x8-12)
8) Dragon Flys (3xfailure)
Thursday:
1) Light Overhead Squat (4x10)
2) Deadlift (5x5)
3) Seated Military (3x10-12)
4) Lateral Raise (3x8-12)
5) Front Raise (3x8-12)
6) DB Standup (3 sets till failure)
Saturday:
1) Front Squat (4x10)
2) Bench (5x5)
3) Board Press *don't have board, just going half way down* (2x10-12)
4) Power Cleans (5x10-12)
5) Wide Grip Chins (3xfailure)
6) Dips (3xfailure)
7) Preacher Curls (3x10-12)
8) Rope Pulldowns (3x10-12)
I'm 5'9 194 right now around 15% bodyfat. My goals are to lower bodyfat, increase co-ordination, and speed while maintaining as much strength as possible. Thanks guys.
I've had some good advice already from the weightlifting forum and some not soo good advice so check this out.
Tuesday:
1) Back Squat (5x5)
2) Good Mornings (3x8-12)
3) Closed Grip Bench (4x10)
4) Uneven Bench (2x10-12)
5) DB Swings/ Pullthroughs (5x10-12)
6) Standing Row (3x8-12)
7) Seated Row (3x8-12)
8) Dragon Flys (3xfailure)
Thursday:
1) Light Overhead Squat (4x10)
2) Deadlift (5x5)
3) Seated Military (3x10-12)
4) Lateral Raise (3x8-12)
5) Front Raise (3x8-12)
6) DB Standup (3 sets till failure)
Saturday:
1) Front Squat (4x10)
2) Bench (5x5)
3) Board Press *don't have board, just going half way down* (2x10-12)
4) Power Cleans (5x10-12)
5) Wide Grip Chins (3xfailure)
6) Dips (3xfailure)
7) Preacher Curls (3x10-12)
8) Rope Pulldowns (3x10-12)
I'm 5'9 194 right now around 15% bodyfat. My goals are to lower bodyfat, increase co-ordination, and speed while maintaining as much strength as possible. Thanks guys.
