Hi Coach, i hope you and the family are well. I have some spare time on my hands for the next 3 weeks and want to add a separate session focusing on isolation circuits, for the main workout i perform earlier on that day. Would the following set up be suitable for the Upper and Lower Pressing days, performed twice in the week?
AM - Upper Pressing
A) Military Press - 10 ramping sets of 3
B) Incline Bench Press - 5 - 8 ramping sets of 3
C) Bench Press - 5 - 8 ramping sets of 3
PM - Isolation Circuits
A1) Ring Flyes - 10 reps
A2) Pec Deck - 10 reps
A3) Dumbbell Flyes - 10 reps
*Repeat 2 - 3 times
B1) Incline Dumbbell Lateral raise - 8 reps
B2) Cable lateral raise - 8 reps
B3) Dumbbell Lateral raise - 8 reps
*Repeat 2 - 3 times
C1) Rope Pressdown - 6 reps
C2) Overhead Cable Extension - 6 reps
C3) Lying Dumbbell Extension - 6 reps
- Repeat 2 - 3 times
AM - Lower Pressing
A) Olympic Squat - 10 ramping sets of 3
B) Deadlift - 5 - 10 ramping sets of 3
PM - Isolation Circuit + Sled Work
A1) Leg Extension - 10 reps
A2) Sissy Squat - 10 reps
A3) Lying Leg Extension - 10 reps
- Repeat 2 - 3 times
B1) Lying Leg Curl - 6 reps
B2) Nordic Leg Curl - 6 reps
B3) Standing Leg Curl - 6 reps
- Repeat 2 - 3 times
** Sled work consists of 3 exercises x 4 - 6 x 20m