I've established a unique routine for myself and those that I train that is somewhat similar to Westside Barbell's method of weight training. The routine that I run's main focus is to build strength in all muscle fiber types as well as cardiovascular fitness, not muscle-mass:
Standard Rep Scheme: (harder) 3x12 or 4x8 or 5x5 or 6x4 or 8x3 (easier)
ME = Max Effort
DE = Dynamic Effort
Sunday: Deadlift ME/Back day
Main: Deadlift, work up to one-rep max
Secondary: Pullups, endurance exercise: focus on increasing number of reps in a standard set scheme
Compound: Barbell rows, standard
Isolated: Shrugs, 3x20
Isolated: Rear Delt Flies, standard
Monday: Bench ME/Chest day
Main: Bench, work up to one-rep max
Secondary: Dips, endurance exercise: focus on increasing number of reps in a standard set scheme
Compound: DB Bench, Standard
Isolated: Front Raises, Standard
Isolated: Skullcrushers, Standard
Tuesday: Squat ME/Leg day
Main: ATG Squat, work up to one-rep max
Secondary: Squat, Standard
Compound: SLDL, Standard
Treadmill: 20 mins
Wendesday: Accessory Day
During this day you work out any weaknesses you may have noticed alongside some sort of overhead pressing movement and some grip exercises.
Thursday: Bench DE/Upper Body day
Main Chest: Bench, 60% of max for 8 sets of 3
Main Back: Pullups, endurance
Secondary Chest: Dips, endurance
Secondary Back: BB Rows, standard
Compound Chest: DB Bench, standard
Compound Back: Bodyweight rows
Friday: Squat DE/ Leg day
Main: ATG Squat, 60% of max for 8 sets of 3
Secondary: Squat, Standard
Compound: SLDL, Standard
Treadmill: 20 mins
Saturday: Off
My stats:
Bench: 305, 6x4
Squat: 370, 5x5
Deadlift: 505
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