Hey guys, I’m from Quebec and gyms just reopened about a month ago. I took the time to ease back into training and I’ve been slowly building up the volume/intensity. Here’s my schedule at the moment. Should I change anything or is it acceptable ? Obviously it’s not perfect but are there any major problems?
DAY 1 - Pecs/Triceps
A. Latpulldown ss Pullover (I like to do this before Bench, it gives me more pressing stability)
3x10 100lbs
B. Bench Press
Work up to 3-5RM, then back off set AMRAP with a weight I can do 10-12 reps.
C. Incline DB Press
(slow eccentric, controlled concentric)
4x8 75lbs
D. Cable Fly
3x12
E. Rope Pushdown ss Overhead rope extension
4x12
F. Incline DB extension/Close-grip pushdown
4x6-8
DAY 2 - Hamstrings/Glutes/Abs
A. KB Swings/Hip Thrust
3x12
B. Sumo Deadlift
5,3,1 (Jim wendler style)
C. Wide Legpress ss Stiffleg deadlift
3x8-12
D. Lying leg curl
(Really slow eccentric, controlled concentric)
3x12
E. Lower back extension/Cable Crunch
4x12-15
DAY 3 - Back/Biceps
A. Chest supported Row Machine (plate loaded)
4x6-8
B. Close grip Pulldown ss Pullover
3x10
C. Wide grip Pulldown ss Pullover
3x10
D. Seated one arm Row
3x12-15
E. Machine Row
3x12
F. Loaded Carries ss Hammer Curl
3x max distance + max reps hammer curls with 25 pounds
G. Preacher Curl ss Reverse Barbell Curl
4x12
DAY 4 - Shoulders/Traps
A. Clean Press
Work up to 3-5RM + back off set AMRAP with a weight I can do about 10-12 reps.
B. Seated DB Press
4x8-12
C. Lateral Raises
3x10-12
D. Facepull ss Rear DB Lateral Raises
3x10-12
E. Machine Smith Shrugs ss Plate Shrugs
4x10-12 ss 45pounds plates on each hands, max reps
DAY 5 - Quads/Calves/Abs
A. Leg extension ss Leg Curl
3x12-15
B. Front Squat
3x5-8
C. Hack Squat ss Standing Calf Raises
3x6-10
D. Walking Lunges
100 reps total, bodyweight
E. One legged Press ss Calf press (on the legpress machine)
3x12-15
F. Machine Crunch/Banded lateral Twist
5x10
I didn’t put the weights I use everywhere since it changes alot these days. Everytime I train the weight increases 5-10 pounds per exercices because it’s been a while since I trained.
Is it any good?