Alright, rough shell moving forward
DAY A1
Chest: Weighted dips (11-15 RP)
Shoulders: KB press (15-30 RP)
Triceps Close grip bench (11-15 RP)
Back Width: Weighted Chin (15-20 RP)
Back Thickness: Viking landmine row (10-12 SS)
DAY B1
Biceps: Axle curls (20-30 RP)
Traps: Axle shrugs against bands (20-30 RP)
Calves: Belt landmine calf raise (10-12 SS)
Hamstrings: GHR (15-20 RP)
Quads: SSB Front Squat (4-8SS + WM)
DAY A2
Chest: Incline bench (11-15 RP)
Shoulders: Behind the neck press (11-15 RP)
Triceps: Skull crusher (15-30 RP)
Back width: Chins w/chains (15-20 RP)
Back Thickness: Trap bar lift (2 sets of 5-8 or 9-12 SS)
DAY B2
Biceps: Kettlebell curls (20-30 RP)
Traps: Hise shrugs (20-30 RP)
Calves: Standing Barbell Calf raise (10-12 SS)
Hamstrings: Buffalo Bar Good Mornings (10-12 SS)
Quads: Buffalo bar squats (4-8 SS + WM) with pullovers
DAY A3
Chest: Dumbbell flat bench (20-30 RP)
Shoulders: Viking press (11-15 RP)
Triceps: Dip (15-20 RP)
Back Width: Chins against bands (15-20 RP)
Back thickness: Barbell row (10-12 SS)
Day B3
Biceps: EZ bar curl (20-30 RP)
Traps: Weighted hanging kelso shrugs (20-30 RP)
Calves: Belt loading pin calf raise (10-12 SS)
Quads: SSB squat against bands (4-8 SS + WM)
Hamstrings: Barbell SLDL (10-12 SS), order re-arranged per instructions
Not set in stone here. Already I’m thinking I wanna use DB RDLs at some point, which may replace the good mornings. But the logic for each day is to select movements that won’t require me to deconstruct/reconstruct the training space between exercises. So like, if I have to bench inside the power rack, I don’t want have to then change out the j-hook setting, bench and bar to later close grip swiss bar bench. This can allow me to pre-stage the training space ahead of time, so I can save time and train more.
Same logic on having landmine calf press the day after landmine rows: I can just leave the landmine loaded up between workouts and it’s ready.
Day B2 is particularly brutal: I basically have the bar on my back all day, outside of the curls.
I realize I have dips twice in the workout: once for chest and once for triceps. Probably dirty pool, but I like dips. Those might get changed out for swiss bar close grip work.
I DO have a lat pulldown which may get called into play for the back width work, but for now I wanna play around with accommodating resistance as a means to achieve a different loading pattern.
Tried to put some space between the two deadlift movements (trap bar and SLDL). I have barbell rows in here, which I hate doing, but they’re probably good for me.
Good to have a way forward. I finish up BtM this week, and have a week between that and my cruise. I’m thinking I’ll pilot one of the weeks, and while on the cruise, if I can sneak away for a workout, do what I can with what is there (access to machines: should work well).