My goals are to gain muscle mass, decrease BD Fat, and increase bench squat and DL numbers. I would also like to increase hip flexiblity, In addition to what I have posted I also include mobility work (magnificant mob), foam roll, dynamic flexibility and static stretch occasionally. I will post my maxes later on. Let me know what you think about my workout.
This is Week 1-3. I add 2-5% to core lifts every week. On Dynamic squat day I will ad 1 set every week (week 3 12x2). In addition I perform 2-4 conditioning workouts/week.
Day 1 (Bench Workout) Dynamic
- Flat Bench- 9x3 with chains at 40%1RM
(alternate 3 grips) - Superset - 2 x Max Reps
DB Floor Press (Neutral Grip) - (Heavy)
Band Tricep Ext - 3 x 12 (Superset)
DB Lateral Raises (Chest Supported)
Seated Row - 2 x 10
Hammer Curls
Ext Rotators
Day 2 (ME Squat)
- Box Squat- 5 3 3 1 1 1
- Good Mornings - 1x8 2x5 2x3 2x1
- 4x (6-8)
BB Step Up
Weighted Chin Up
Day 3 ME Bench
- Incline BB Press - 5 3 3 1 1 1
- 4x6 (Superset)
Kettlbell Tricep Ext
Incline Single Arm DB Press - Superset - 3x
Chest Supported (Supine)- (3-5) reps
Face Pull- (6-8) - Superset - 3x (6-8)
Lateral raises (Chest Supported)
Preacher curls
Day 4 (Dynamic Squat)
- Box Squat with chains - 10 x2
- Snatch grip Rack Pull
5 3 3 1 1 1 - Superset - 3 x
Glute Ham Raise (10-12)
Inverterted Row Max - Superset - 2x
Forward Lunge (Heavy)- 30 sec
Shrugs - 10