If you are interested, here is the rest of my training program I am going to be following. I might possibly switch up the reps on some exercises, but it won’t be anything significant.
Tuesday: shoulders
Seated rack military press (push a barbell 1/2 way in rack)
4x5 reps
DB military press
3x8 + partials (top & bottom)
When you reach failure at ideally 8 reps (could be more), perform top portion partial reps, and then perform bottom portion partials reps.
Upright rowing (dumbbells)
3 sets 8 reps + partials (top & bottom)
Perform 8 reps or to failure (goal is to hit 8 reps failure). After failure, perform top portion partial reps then perform bottom portion partials reps.
DB lateral raise
3x8-10 reps holds
On each rep you hold the peak contraction (top) for 4 seconds, squeezing the delts hard. Take 4 seconds to lower.
Barbell shrugs
3x8-12 reps + rest pause
Perform 8-12 reps or to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, finally hold the weights in the contracted position for as long as you can. Take 2 seconds to shrug the weight, pause for one second in fully contracted position, then lower the weight with 2 seconds.
DB bent over lateral raise
3x10-12 reps hold
2x15+
On each rep you hold the peak contraction (top) for 4 seconds, squeezing the rear delts hard. Take 4 seconds to lower.
DB shoulder rotation:
2x10
DB side rotation:
2x10
Wednesday: legs/hamstrings
Calves (standing or seated)
3 sets warm-ups
Then 4 sets rest pause 8-18 reps
Immediately after (NOT 1 or 2 seconds after) do BW standing calve raises for 2 sets of AMRAP
Barbell back squats:
3 sets warm-ups
5x5
2x15+
Slow down, explode up
Good mornings:
4x7-10
Glute ham raises:
3xAMRAP
Leg curl:
2x12
2x12 Rest pause wait 10 seconds and do more reps, repeat, drop weight by 50% and perform AMRAP
Thursday: chest
Barbell bench press (8 sets):
5x4x3x5x4x3x2x1
30 degree incline DB press:
2x7 + partials
Perform 7 reps or to failure then perform upper partials, then perform lower partials
DB floor press:
3x5
DB flies:
3x8 + negatives
Perform 8 reps or to failure, then lift weights as bench press and lower a slowly as possible as a fly.
Friday: upper back
Warm-up…
Lat pull down:
3 sets light warm up weight
Work sets…
Pull-ups:
5xAMRAP
Bent over barbell rows:
5x5
Focus on form
Pull down to back:
5x5
Cable rows:
5x5
Face pulls:
3x10
Saturday: legs/quads
Deadlift:
3 sets warm-ups
5x5
Rack deadlift (close to lockout):
2 sets warm-ups
3x3
Reverse hyper extensions:
4x10-12
Leg press:
2 sets warm-ups
3x6-12
1x15 rest pause
Use a weight you can do for around 15 reps. After 15 reps, put the weight down, and wait 10 second then perform AMRAP. Repeat process 2 more times.
DB Lunges:
2x10
Use a long stride on each leg
Leg extensions:
2x10 then
Triple drop set
1 set 8-30+ reps on each weight.
Band wideouts:
3x10
Band wrapped around above knees