I am 6’2’’ and 210lbs and train in my garage. I enjoy powerlifting, crossfit, and gymnastics although I do want to gain mass so I guess you can say I love bodybuilding as well. I have three different workout sessions. Firstly I use Wendler’s 5/3/1 Bodybuilding template, then I hit up a mainsite Crossfit wod, and lastly a Gymnastic Bodies wod.
Hereâ??s the Wendler 5/3/1 Bodybuilding template:
Day 1: Shoulders and Biceps
Standing Military Press â?? 5/3/1
DB Military Press â?? 4 x12
Side Laterals/Rear Laterals â?? 4 x12
Barbell Curls â?? 4 x12
Preacher Curls â?? 4 x10
Day 2: Back
Deadlift â?? 5/3/1
Bent Over Rows â?? 4 x12
Chin ups â?? 4 x10 (or do Lat Pulldowns)
Good Mornings â?? 4 x10
Hanging Leg Raises â?? 4 x12
Day 3: Chest and Triceps
Bench Press â?? 5/3/1
Weighted Dips â?? 4 x10
DB Flyes â?? 4 x12
Triceps Pushdowns â?? 5 x 20
Push ups â?? 4 sets to failure
Day 4: Legs and Abs
Squat â?? 5/3/1
Leg Press â?? 5 x 15
Leg Curls â?? 5 x 15
Leg Extensions â?? 4 x12
Ab Wheel â?? 4 x12
For the various crossfit wods, here’s the website (crossfit.com) so you can get an idea on the workouts they do.
Lastly here’s the Gymnastic Bodies website (gymnasticbodies.com). I really love this website because it’s so interesting to me how the top level gymnastic athletes train, it’s so different than any other athlete.