Been having a think about the whole end of year training thing. It’s a base building phase, so I’m thinking I might do well to switch how I train for that period to a more bodybuilding oriented approach (especially after some tips from @IronOne and @Serge_A_Storms recently).
It’d take me outside my comfort zone in terms of exercise selection and training style but I don’t see how that’s an issue. The three main differences I’d be looking at:
- train five days a week, not four
- largely ditch competition movements and focus on body parts
- try to get the sessions a lot shorter
This is what I came up with
Monday - shoulders/upper and middle back/arms
- Smith machine high incline press 5x8-10 add weight at 5x10
- lateral raises 10x10 supersetted with 1-5, 5-1 pull-up ladder
- rear delt machine supersetted with rope lat pulldowns 3x12-15
- curls
Tuesday - lower back/legs/abs
- rack/block pulls 3x6-8, add weight at 8
- SSB squat 350 set
- band side bends supersetted with 45° back raises 3x25
Wednesday - chest/upper and middle back/arms
- DB bench 5x8-10 add weight at 5x10
- chain dips supsersetted with strict BB rows 3x8-10
- pec flyes supersetted with T-bar rows 3x12-15
- PJR pullovers
Thursday - legs/lower back/abs
- close stance squat 5x8-10 add weight at 5x10
- BB RDL 3x10-12
- weighted decline sit-ups supersetted with walking lunges
Friday - shoulders/upper and middle back/arms
- BB military press 5x8-10, add weight at 5x10
- incline DB press supersetted with DB rows 3x10-12
- lateral raises 5x12 supersetted with 1-5 pull-up ladder
- curls