So I would like to plan my workouts and start some form of progression. I'm going to start a little lighter and add weight as I hit rep ranges. I'll start in the 12+ and then if I feel good after the first round I'll go down into 8-12 the following week.
Training will look like this:
Triceps/Shoulders- My triceps are seriously like 3 years behind everything else...even my biceps are better than them. Therefor I am putting them here with an emphasis. Shoulders are starting to fall behind as well so I'm going to group them together.
Upper body mobility- BB Shoulder press + Overhead shrug(light)
DB Shoulder Press- 3x10 + drop set every time to x8
Lateral raises 25x20,20,20,20,20 something like that
DB rear lateral raises- same deal
Close Grip Bench- 3x10, most likely start off with 185 or so
Triceps pullover if I figure out how to do them or overhead DB Extension
Triceps Pushdown- probably rope for that extra squeeze!
Back/Biceps-
rest/Cardio-Sprinting
Legs- Front Squats/Back Squats/Leg Curls/Good mornings/Leg extensions/
Chest- Bench Press/DB stretch fly/DB Flat Press/Dynamic push ups/maybe another fly/stretching exercise
rest/Cardio-Sprinting
rest/repeat cycle
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