Goals to get more strength and a bit more mass.
Monday: 1 warmup 4 working sets 8-12 rep pyramid
Bench press
Front Squats
Deadlifts
SOHP"S
Dips
Wedenesday:
Power Cleans
Hang snatch
good mornings
Kettle Bell swing
Friday:
REPEAT MONDAY
Thoughts?
Thanks Shaun
There is nothing in there for back width. Put some pull ups in there after the SOHP. I would personally change the rep scheme to set of 5 with little rest. 45-60 sec. I would also alternate on the chest movements between flat and incline. Same with the front squats. But that would just be personal preference. If you do it correctly your back is going to be getting hit hard 3 times a week. Just something to think about.
[quote]Mateus wrote:
There is nothing in there for back width. Put some pull ups in there after the SOHP. I would personally change the rep scheme to set of 5 with little rest. 45-60 sec. I would also alternate on the chest movements between flat and incline. Same with the front squats. But that would just be personal preference. If you do it correctly your back is going to be getting hit hard 3 times a week. Just something to think about.[/quote]
oh how could of i forgot about some pull ups good advice, ill also vary the Friday workout with some alternate hit the body parts from different angles, weighted pullups seems like a winner. thanks for the feed. And the rest between sets is always short i dont believe in taking 5 minutes between sets. instead of just dips maybe weighted dips.
thanks