Deadlift 4
Machine seated row 4
Glute ham raise 2
Pull up 4
Snatch dumbell 3
Barbell Pull over 3
Barbell curl inside grip 3
Barbell curl exterior grip 3
I’m no big leg fan, 4 series for quadriceps is just ok.
Military press is just hurting shoulders (i’ve got a acromial hook so I’ve got to be very concentrate event on lateral dumbell raise).
Frequency is 3/weeks.
Deadlift is worked light (to keep best execution) for 4x5.
I’ve trained for 5 years. Best bench press is 286lbs (or, for other european guys, 130 kg ).
is the numbers beside every exercise showing how many reps or sets?
Looks ok, you should search for an article on here called “push pull” cant remember the author but it is a tried and tested routine and works really well.
my advice would be to start squatting!! and also replace all the curl variations with an exercise worth while.
Hi, thanx for answer! Actually, I can’t squat at my gym because there’s no box squat (what a shame!) buy maybe this will change soon.
Numbers next to exercice are sets.
For repetition I’m going to alternate : 2 weeks quite heavy, then two weeks quite high volume.
About arms, do you think I’d better replace curl for incline dumbell curl (long head)?
I’m gonna check for this article, thanx.
[quote]AlainAl wrote:
I mean there’s no rack, nothing at all.[/quote]
I actually think this is ok because you have deadlifts which work your posterior chain, which would have been my main concern regarding the absence of squats. You may want to consider working in front squats as a leg-press substitute at times. You should be able to pull off front squats with no rack.
Everything looks fine except I don’t see where you have vertical pulling. You need some pull-ups in there, or at least pull downs.
It’s ok, there’s pull up in workout B.
Ok so I’ll do this for two months. Thanx for the advice, it’s always interesting to have exterior view.
I think that I will drop the “exterior grip curl” since short head of biceps will likely work enough on pull up and rowing.
[quote]AlainAl wrote:
It’s ok, there’s pull up in workout B.
Ok so I’ll do this for two months. Thanx for the advice, it’s always interesting to have exterior view.
I think that I will drop the “exterior grip curl” since short head of biceps will likely work enough on pull up and rowing.[/quote]
Hmmm, I didn’t see that. OK, good luck…Stay away from pasta, but wine is anabolic.
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