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louden_swain
New member
Hey guys,
since the semester is approaching, I have decided to stick to the basics and train like an athlete. My current routine is designed to build strength and mass, yet will ensure that I will receive enough recovery time. It is a one off one on routine. Basically, upper-body and lower body: Here was my workout for tonight:
1. Incline BB Presses - WM 180lbs x 12, 280lbs x 9, 310lbs x 4, 330lbs x 3F
2. High Incline Dumbbell Presses (50 deg) 80lbs @ 3 x 10
3. Barbell Rows - WM 135lbs x 10, 225lbs x 10, 255lbs x 7
4. Chins - 3 x failure
5. Seated Barbell Presses - 135lbs @ 2 x 10, 150lbs x 8
6. Up-Right Rows - 100lbs @ 3 x 8
7. Barbell Shrugs - 315lbs @ 3 x 10
8. Parallel Dips - bdywght x 12, bdywght + 25lbs x 10, bdywght + 50lbs x 7
9. Close Grip Bench Press - 185lbs @ 2 x 8
10. Barbell Curls - 110lbs @ 3 x 8
WM = warmup
F = forced rep
I know that it seems like a lot, but the entire workout lasted 1hr 15 min. Tomorrow is a rest day, then Sunday is legs. Keep in mind that I will perfom other exercises for the next upperbody workout (deadlifts, T-Bars, etc). Well, what do you guys think?
since the semester is approaching, I have decided to stick to the basics and train like an athlete. My current routine is designed to build strength and mass, yet will ensure that I will receive enough recovery time. It is a one off one on routine. Basically, upper-body and lower body: Here was my workout for tonight:
1. Incline BB Presses - WM 180lbs x 12, 280lbs x 9, 310lbs x 4, 330lbs x 3F
2. High Incline Dumbbell Presses (50 deg) 80lbs @ 3 x 10
3. Barbell Rows - WM 135lbs x 10, 225lbs x 10, 255lbs x 7
4. Chins - 3 x failure
5. Seated Barbell Presses - 135lbs @ 2 x 10, 150lbs x 8
6. Up-Right Rows - 100lbs @ 3 x 8
7. Barbell Shrugs - 315lbs @ 3 x 10
8. Parallel Dips - bdywght x 12, bdywght + 25lbs x 10, bdywght + 50lbs x 7
9. Close Grip Bench Press - 185lbs @ 2 x 8
10. Barbell Curls - 110lbs @ 3 x 8
WM = warmup
F = forced rep
I know that it seems like a lot, but the entire workout lasted 1hr 15 min. Tomorrow is a rest day, then Sunday is legs. Keep in mind that I will perfom other exercises for the next upperbody workout (deadlifts, T-Bars, etc). Well, what do you guys think?
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