Sunday:
BB squat 135x10, 225x10, 315x8, 345x3-4,315x4-6, 225x8 (2-3min rest intervals)
DB lunges: 25 lbs, 4 sets of 15
leg extension: 4 sets of 12
hamstring curls: 4 sets of 12
calf raises standing: 4 sets of 20 slow rep
calf raises seated: 4 sets of 20 slow reps
Monday:
BB bench: pushups, 135x10, 225x10, 245x6, 265x4, 275x4, 295x2, 225x5 (3-4min rests between heavy weight sets)
DB press: 30x10, 50x10, 60x10, 50x10
incline smith machine press: 4 sets of 10
weighted dips 4x10
tri extensions: 4x10
tues:
deadlifts 135x10, 225x10, 315x10 (4sets 315)2-3mmin rests @315lb
BB bentover rows 4x10
cable rows: 4x10
cable pulldowns 4x10
wed:break
thurs:
DB shoulder press 4-6x10
shoulder press machine 4x10
lateral raises 4x10
front raises 4x10
rear delt flies 4x10
rear delt cable flies 4x10
friday:
DB curls 4x10
close grip bench 4x10
hammer curls 410
skulll crushers 4x10
sat : offffff
i don’t do cardio or abs… ive implemented abs into my routine recently and do them on leg day usually…
if you have sugestions to help better myself please feel free to post. i want a better me!