I'm back! Training is on!

Hey guys!

I'm back with workouts. Last night was the second night of passover so this morning I was recovering from all the wine I drank (about 10-12 cups lol). Anyhow, I'm really excited to see where this new type of training will take me. Its high frequency with lots of volume for smaller body parts and low volume for bigger ones.

The template looks something like this:

Week 1
Day 1 - big 1 - upper #1
Day 2 - small 1 - bicep/triceps
Day 3 - big 2 - lower #1
Day 4 - small 2 - delts/traps
Day 5 - big 3 - upper #2
Day 6 - small 3 - biceps/triceps
Day 7 - off

Week 2
Day 1 - big 1 - lower #2
Day 2 - small 1 - delts/traps
Day 3 - big 2 - upper #1
Day 4 - small 2 - biceps/triceps
Day 5 - big 3 - lower #1 (from week 1)
Day 6 - small 3 - delt/traps


So I'm on week 2, lower#2

Here is the workout
Front squats narrow stance no lockout- barx15, 95x10, 135x5, 155x2, 205x5, 225x2, 245x2, 265x1, 175x22, rest 60sec, 175x10 (will move up weight next time)
Lunges- bwx10, 50x10, 70x10, 70x10 (straight bar)


Then I did abs. Now I think I figured out a way to destroy your abs in just 3 sets with 1.5 min rest in between sets. It hits your obliques, and upper and lower abs very hard.


Start with as many windshield wipers as you can do, then go straight into straight leg lifts for as many as you can do, and then bring your knees up as many times as you can do! You will be in lots of good pain :D
After Abs I threw in some calf work, just 3 sets

The ab workout would look something like this with no rest in between the exercises