Same target muscles each week but with different exercises so that my body never gets too used to a specific set of exercises. I’ll also try periodization and change training parameters every now and then.
As you can see there’s a lot of volume on Shoulder/Leg days but they lack the most and thus need more attention. If there’s anything I should take away or replace with a compound movement instead, please do tell…=)
Goal: Strength-Size
Week 1:
Chest/Triceps
Bench Press F/I
Dips
Pressdowns
Wrist Roller
Back/Biceps/Traps:
Deadlifts
Pull-Ups
Barbell Shrugs
Bent over Row
Good mornings
DB Curls
Shoulders/Legs:
Push press
Upright Rowing
Rear Lateral Raise
Front Squats
Romanian Deadlift
Leg Press
Hack Squat
Week 2:
Chest/Triceps
Dumbbell Flies F/I
Close-grip Bench Press
Skullcrushers
Standing Reverse DB Curls
Back/Biceps/Traps:
Deadlifts
Chin-ups
Dumbbell Shrugs
Bent Over 1 Arm Dumbell Rows
Seated Rows
Cable Curls
Shoulders/Legs:
Military Press
Lateral & Front Raises
Face Pulls
Regular Squat
Romanian Deadlift
Bulgarian Split Squat
Lunges
(Abs whenever I can)