Heres my new routine if you have any suggestions or changes i cshould make plesase let me know.I am thinking of doing this program for about 10 weeks followed by one week off.
Monday-explosive/ Olympic lifts
Clean-3x3 80
Snatch3x3
Jerk-3x3
Db jump shrug-3x3
Box Jump squat-30 percent max squat 5x3-Sit on a box and jump up from the box with 30 percent of max squat.
Box squat-8x2 50 percent of squat
Core-Do 10-20 sets of core work
Tuesday-Sprints-Agility ladders
Wednesday-plyometrics-Bodybuilding routine
5x5-depth jumps 6-12 inch box
5x5-Max height Jumps
3x5-seated box jumps-Sit on the box and from seated position with hands behind back jump strait up
3x5 Ankle Jumps
Bodybuilding routine-Bi/Tri/Chest/Shoulders/Back
Chest
Bench-2x6
Incline-2x6
Decline-2x6
Triceps
Pushdown-3x8
Close Grip bench-3x10
DB kickback-2x10
Biceps
Preacher curl-2x10
Db hammer curl-3x8
Shoulders
Single arm press-3x6
Seated military barbell press-3x8
Lateral raises-2x15
Back
Lat pull downs-2x10
Single arm Db row from floor-3x5
Core work-pick 10 different exercises and do in a circuit fashion
Thursday-sprints-agility ladders
Friday-Power-strength/Explosive
Back squat-5x3
Dead lift-3x3
Front squat-3x4
Db jump shrug-3x3
Box Jump squat-30 percent max squat 5x3-Sit on a box and jump up from the box with 30 percent of max squat.
Box squat-8x2 50 percent of squat
Core-Do 10-20 sets of core work
y do i even bother on this forum any more man. I realized that the 1500 or 900 workout is to much for endurnace and really wont help me all that much. Someone who isnt going to poke fun at me give me some advice if your all just gonna bs with me theres no use of me even posting my routine.
Looks like it could be fun. Wednesday has a lot of volume. I’d cut it down to maybe 1-2 exercises per bodypart - unless you’re going to alternate the body part you work (like week 1 - chest/tri’s, week 2 - back/bi’s).
And on plyo/explosive/power days, do your explosive lifts before you power lifts, that way you’re not fatigued when it comes time to be explosive.
It’s a 10 week program… have some fun doing it. If you don’t get what you want out of it, it’s only 10 weeks and you can move on to something else.
[quote]eliteballa3 wrote:
y do i even bother on this forum any more man. I realized that the 1500 or 900 workout is to much for endurnace and really wont help me all that much. Someone who isnt going to poke fun at me give me some advice if your all just gonna bs with me theres no use of me even posting my routine. [/quote]
That’s an excellent question. You don’t participate in any strength sports. This is the “Strength Sports” section. Unless you want to compete (or at least train like those who do) in powerlifting, weightlifting, or strongman this probably isn’t the place for you.
As it stands, you are one of countless teens who has come into the “Strength Sports” section and posted their super special routine for getting hyooge/cut/teh abs/strong for basketball/etc. You are not a beautiful and unique snowflake. You are not some sort of elite athlete. You do not require a super special routine and super special advice. The only notable thing about you is that you started a famous thread where you were ridiculed.
Why DO people like you who have absolutely no interest in training for strength sports come into the “Strength Sports” section and make worthless threads completely unrelated to strength sports?
IMO it has too much volume if your goal is bodybuilding.
2
How is your diet set up?
[quote]eliteballa3 wrote:
Heres my new routine if you have any suggestions or changes i cshould make plesase let me know.I am thinking of doing this program for about 10 weeks followed by one week off.
Monday-explosive/ Olympic lifts
Clean-3x3 80
Snatch3x3
Jerk-3x3
Db jump shrug-3x3
Box Jump squat-30 percent max squat 5x3-Sit on a box and jump up from the box with 30 percent of max squat.
Box squat-8x2 50 percent of squat
Core-Do 10-20 sets of core work
Tuesday-Sprints-Agility ladders
Wednesday-plyometrics-Bodybuilding routine
5x5-depth jumps 6-12 inch box
5x5-Max height Jumps
3x5-seated box jumps-Sit on the box and from seated position with hands behind back jump strait up
3x5 Ankle Jumps
Bodybuilding routine-Bi/Tri/Chest/Shoulders/Back
Chest
Bench-2x6
Incline-2x6
Decline-2x6
Triceps
Pushdown-3x8
Close Grip bench-3x10
DB kickback-2x10
Biceps
Preacher curl-2x10
Db hammer curl-3x8
Shoulders
Single arm press-3x6
Seated military barbell press-3x8
Lateral raises-2x15
Back
Lat pull downs-2x10
Single arm Db row from floor-3x5
Core work-pick 10 different exercises and do in a circuit fashion
Thursday-sprints-agility ladders
Friday-Power-strength/Explosive
Back squat-5x3
Dead lift-3x3
Front squat-3x4
Db jump shrug-3x3
Box Jump squat-30 percent max squat 5x3-Sit on a box and jump up from the box with 30 percent of max squat.
Box squat-8x2 50 percent of squat
Core-Do 10-20 sets of core work
I’m guessing this got moved from the strength section?
BTW, there is plenty use of you posting your routine. For pure comedy purposes.
In all seriousness, you should probably stop taking yourself so seriously. You gotta admit, some of your earlier threads are hilarious. You have to expect some “all in good fun” pokes at your expense…just laugh about it. After all, we’re INTERNET people, don’t take US so seriously.
I don’t think I’m experienced enough to give advice on routines, but I do hope some more experienced/knowledgeable person helps you out.
OP: Go to Kelly Baggett’s site (higher-faster-sports.com) and read his articles about athletic training if you haven’t already. Just do what he says. It’s simple, intelligent, and effective. What you have listed here is none of those things.