My assitance work On the 3 workout Days.
Monday - Squat / Bench / Row
3 Sets of Barbell Curls x 8 reps
2 Sets of Incline Dumbells (20 rep range)
Wednesday - Squat / Incline / Deadlift
2 Sets of Weighted Hypers
4 sets of Chinups - 2 in front of neck 2 behind the neck (10-12 rep range)
Friday - Sqaut / Bench / Row
3 Sets of Weighted Dips x 5-8 reps
3 Sets of JM Presses (8 rep range)
Monday, The barbell curls are because i havnt done them in a while and they are quick, and shouldnt interfere with my healing. The incline is basically for my "mental" fix.
Wednesday, The hypers should be quick and really finish off lower back, The chinups should finish off upper back so my back should be nice and have several days to recover before another workout.
Friday, I got 2 days off for the weekend, so i figured this is a day where i can play with some accessory work. The dips are on the original 5x5 plan. I want hit triceps hard, since i have 2 days off. THIS IS THE ONLY DAY IM NOT SURE OF DOING JM PRESSES. THE ONLY OTHER EXCERCISE I WOULD LIKE TO DO WOULD BE SKULL CRUSHERS.
Monday - Squat / Bench / Row
3 Sets of Barbell Curls x 8 reps
2 Sets of Incline Dumbells (20 rep range)
Wednesday - Squat / Incline / Deadlift
2 Sets of Weighted Hypers
4 sets of Chinups - 2 in front of neck 2 behind the neck (10-12 rep range)
Friday - Sqaut / Bench / Row
3 Sets of Weighted Dips x 5-8 reps
3 Sets of JM Presses (8 rep range)
Monday, The barbell curls are because i havnt done them in a while and they are quick, and shouldnt interfere with my healing. The incline is basically for my "mental" fix.
Wednesday, The hypers should be quick and really finish off lower back, The chinups should finish off upper back so my back should be nice and have several days to recover before another workout.
Friday, I got 2 days off for the weekend, so i figured this is a day where i can play with some accessory work. The dips are on the original 5x5 plan. I want hit triceps hard, since i have 2 days off. THIS IS THE ONLY DAY IM NOT SURE OF DOING JM PRESSES. THE ONLY OTHER EXCERCISE I WOULD LIKE TO DO WOULD BE SKULL CRUSHERS.