Okay, so I’ve been on and off of lifting for a little while now. Been getting back into the past few months or so. I used to train pretty intensely, but was only concerned about size and strength. Now I want to get into better overall performance/strength.
I used to vary my routine every 8 weeks or so, when I was lifting for the first 4 years. Here is what I have come up with for a 3 day total body workout.
A.
Incline bench
Dumbbell Flies
1 Arm Pull Downs-kneeling
Arnold Press
Leg Press (with calf press each rep)
Barbell curls
Pronated Pull-Ups
Weighted Decline Situps
B.
Flat Bench
Clean & Press
Reverse Bar Curls
Skullcrushers
Supinated Pull-Ups
1 Armed Rows
Leg Raises
Clapping Pushups
C.
Decline Bench
Cable Crosses
Weighted Lunges
Seated Rows (narrow grip)
Delt Raises
Upright Rows
Clapping Pullups
Timed Bridges
My plan is to do 3 sets for all exercises using weights.
1x12 of a light weight, 1x8 of a medium weight, and 4 of a heavy weight.
And for all of the pull ups, pushups, leg raises, & situps do 3 max sets.
I’ve done a similar workout before, and it worked out really well. On the off-regiment days or weekends, I plan on cycling, running, and some stabilizer/static workouts.
I have a 10 foot 6" diameter PVC pipe filled with water and sealed that I use for squats or overhead press/stabilizer workouts.
It’s pretty much a 3 day planned workout, and the rest of the days are a free-for-all with whatever kind of creative training I can think of.
Any tips/pointers, or exercises I should add/remove are appreciated.