Joel–going to try 5X5, but only have powerblocks at home…any sugestions?
Thanks.
Workout 1- Legs & Shoulders
A1) DB Step-ups
A2) DB Clean & Press
Workout 2- Chest & Back
A1) 1 Arm DB rows
A2) DB Bench Press
Workout 3- Arms
A1) Lying Tricep Extensions
A2) Incline DB Curls
Follow the cardio and Ab guidelines set forth in the article. Good luck!
-JM
I know Joel will respond to this, but I’ll throw in a different idea, just to give you some options.
Day 1 -
DB Front Squat + Push Press
DB Lunge or Split Squat (5 reps each leg)
DB Stiff Leg Dead + Shrug + Calf Raise (see this week's Alessi article)
Day 2
DB Bench Press
DB Bent Over Rows
Side Bends, Bent Press, or Windmills
Day 3
Chins or Pullovers if no chin bar
DB Curls
Weighted Sit-Up
Turkish Get-Up (voluntary addition)
Joel, why only one “superset” (set A) and no set B in the DB program?
Thanks
I wanted to make the article as comprehensive as possible, thus I included each and every muscle group (for increased muscle tone purposes). However, when utilizing heavy, multi-joint movements, I dont think it is neccesary to directly train the upper traps and forearms (or biceps and shoulders for that matter) unless you really had specific goals to tone up these areas. The above protocol will work very well for increased strength and overall density/tone purposes. If you competed, I would go with a more detailed program, etc.