Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
200 x 5
Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 5
Barbell Row
45 lbs x 5
55 x 5
70 x 5
80 x 5
90 x 5
Weighted Hyperextensions
25 lbs x 12
35 x 12
25 x 12
Weighted Situps
25 lbs x 15
10 x 15
25 x 15
10 x 15
Cardio: 20mins HIIT
Duration of training: 37mins
Notes:
- If you want more weights, why don't you say so? Watch my face as I pretend to feel more pain pain pain...
4 comments:
Keep the compounds to a minimum
I know lots of people at Lowyat are very gungho about compounds but you need to find a balance
Pick either Bench press or squat but dont do both on the same day unless its light supplementary work
heres a way to simplify things
If you were to choose bench press
example
You'd have
Bench
a shoulder exercise
a tricep exercise
and an exercise for the back (Lats)
its a simple template, you can add more exercises for other body parts but it takes time to do that, otherwise you'll burn out
If you're talking about a BodyBuilding template, than there are other better ones this one is geared more towards performance
as for your selection of exercises
DONT do this:
1) Bench press
2)Barbell rows
3) Military press
4) Close grip bench press
thats over kill with the compounds, really not productive, you wont see much progress, i've been there
Try
Bench press
Barbell rows
Lateral raises
D.B tricep extensions
use isometrics to complement the compounds
This way, you put a lot of focus on the compounds, and the isometrics are a nice way to finish the work out, keep them light-moderately heavy for iso's, reps not less than 10
they are challenging in a different way
Use Freeweight isometrics where possible
Keep up the good work
Bench pre
Improving the deadlift also takes technique. You'd be surprised with the carryover just by improving your form. Post a vid and i can help
Hi there CheeseBurger,
First of all, I would like to thank you for your resourceful comment. I never thought anyone would ever comment in here, but with yours to come first, it does give me motivation to work even harder. So again, thank you!
Your advice seems similar, especially when I've just browsed through the pages of 5/3/1 guide recently. I guess you are trying to highlight the 1 main compound exercise for the day followed by assistance exercises.
Nevertheless, I'm currently following this madcow training program, not entirely 100% as I've added power cleans on the 2nd day of each week, which suppose to be the lazy day except for deadlift. In fact, I feel that its quite taxing having power cleans along, which lead me thinking if I should create another workout day for power cleans alone. Then again currently I'm really hands tied to other commitments and 3 days per week training is what I could handle at most. Hence I'm quite pointless with where I should place power cleans. I really want to learn and progress with power cleans. I have no idea why I have such strong preference towards this lift, but I guess training was instinctual all along.
I won't say my goals are leaned towards bodybuilding. I have done a 5-day split for months quite sometime ago geared towards bodybuilding and I guess I end up being a freak who keeps concerning about my bicep inches, body self conscious human being etc . No I do not want that. I want to be stronger. And to me, strength must come first followed by physical improvement.
Anyway, thats all for now, hope to hear more advice from you =)
Hi there Anonymous,
Sure do, just gimme some time. =D
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