So, I’ve worked out a training plan I can use for the next months and I would like to hear your opinion on it. The idea behind it is ditching the “basics only” kinda focus I had lately and get to the end of my workouts feeling I’ve been productive towards working the muscles I wanted to work rather than just working towards increasing my numbers in the one and only main lift.
I’m not focused on leg size as they’re proportional to my physique and maybe even overpowering my upper body a bit. My goal is to really bring up my arms and delts, and to improve my grip. For the main lifts, I’m going to establish an everyday max (EDM), that in this context means a weight I can do a set of 8 reps at without going to failure. I’ll use double progression on the lifts and increase the weight once I can hit 12 reps (I’ll stay a little lower with the reps on squats and Deadlift because I’m sick of high rep sets after a year of only that).
Day 1 - Back and chest
Bench press - 3x8-12
Incline db press - 2x8-12
Low to high cable fly 2x12-15
Bent-over row 3x8-12
Weighed chins 3x6-10
Seated Cable lat row 2x6-10
Day 3 - Legs and grip work
Squat - 3x5-8
Deadlift - 3x5-8
Leg extension superset with leg curl - 2x8-12
Dumbbell hold 2 sets
Wrist curl 2 sets
Rest
Day 4 - Delts
Seated DB OHP - 3x8-12
Cable lateral raises - 3x8-12
Plate front raises - 2x12-15
Rear delt raises - 2x12-15
Face pull - 2x12-15
Day 5 - Arms
Barbell curls 3x8-12
Spider curls 2x12-15
Incline curls 2x12-15
Rope pushdown 3x8-12
Cross body extension 2x12-15
Db skullcrusher 2x8-12
How’s it look?
@T3hPwnisher I’m tagging you as I always appreciate your input. Everyone else is welcome to chime in as well of course.