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Workout for one week

This topic contains 2 replies, has 2 voices, and was last updated by  Kaleb Schweiss 3 years, 1 month ago.

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  • #16118

    Strikeknight130
    Participant

    Hey guys heres one of my workouts if you wanna try it for a week.

    Monday –
    Heavy Bench Sets Reps %
    Bench Press 4 2 80
    Bench Press 1 AMRAP 80
    Incline Barbell Bench press (HEAVY AS POSSIBLE)
    4 8 to 10
    Pec Deck Flys 4 10
    Dumbbell Skull Crushers 4 20
    Cable Rope Tri extensions 4 20
    Dumbbell Lateral Raises 2 25

    Tuesday –
    Heavy Upper Back Sets Reps %
    Wide Grip Lat Pull Downs 4 8 to 12
    Barbell Bentover Rows (HEAVY AS POSSIBLE) 4 10
    Seated Cable Row 4 10
    Chest Supported T-Bar Row 4 10
    Barbell Curls – DO NOT set the bar down until your done- idc if you rest 1 100
    Hammer Curls 3 15
    Shrugs 6 10 to 15

    Wednesday –
    Heavy Squats/Legs Sets Reps %
    Barbell Squat ** Focus on overall speed of the lift** 5 3 70
    Reverse Hyper 4 15
    Leg Extensions (squeeze as much as possible) 4 12
    Single Leg Curl 3 12
    Plate Loaded Leg press HEAVY 4 15
    Walking Lunges with Dumbbells 4 20

    Thursday – Speed Bench/ Shoulders Sets Reps %
    Bench press -2 fingers wide than comp grip 2 25 50
    Crazy Plates 3 25
    Dumbbell Lateral Raises 4 10
    Dumbell Front Raises 4 10
    Rear Delt Flys (Dumbell or Reverse Pec Deck) 4 15

    Saturday Deadlift/Back Sets Reps %
    Deadlifts off Floor 4 2 80
    Deadlifts off Floor 1 AMRAP 80
    Reverse Hyper 5 10
    Barbell Hip Thrusts 3 10
    Cable or band pull throughs (5 second squeeze) 4 10
    Lower back extenions (bodyweight, Squeeze ass at top) 3 15
    Shrugs 6 10 to 15

    #16120

    Strikeknight130
    Participant

    @jmdegolyer can you move this to getting phat segment or anywhere you think it should. It made its own area when i posted in getting phat.

    #16128

    Kaleb Schweiss
    Keymaster

    I got it.

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