This is a program I designed for a 30 year old male who has a training history of over 3 years…this is the first week of the program…was curious on feedback and suggestions…thanks
all extra time after the workouts written below will be devoted to interval training and addressing weak areas of his body
Week 1
DAY 1 -
Squat - 4x6
Bench - 4x6
Pull Throughs - 4x6
Pull Ups - 4x6
Ab Roller - 4x6
Prone Vacuum - 2x 1 minute
Day 2 -
Sitting Down DB Squat w/ Overhead Press and rotation - 2x20
Push-up w/ Jackknife - 2x20
1 arm hanging row - 2x20
Good Mornings - 2x20
LB Russian Twists - 2x20
Prone Vacuum - 2 x 1 minute
Day 3 -
Deadlift - 3x12
Incline Press - 3x12
Bulg Squat - 3x12
Incline Face Pulls -3x12
Weighted Ball Sit ups - 3x12
Prone Vacuum - 2 x 1 minute