A few weeks ago I posted a program and was met with the usual negative posts…well 3 weeks in i’ve changed it slightly to suit my needs and things are going great. Heres how i’m getting on.
Monday - leg day
I was doing various things but after a lot of thought have moved onto Thibs Skinny legs cure after reading how others have gotten on.
A Front Squat / Back Squat (close) / Back Squat (wide)
4 sets 6 reps each exercise @ 90kg 180sec rest
B Rom Dead / Snatch Dead / Sumo Dead
4 sets 6 reps each exercise @ 95kg 180sec rest
C1 Step Up / Lunge / Squat
3 sets 8reps each leg @ 20kg DB 120sec rest
C2 Neg Natural GHR
3 sets of 3
D 100 Squats @ 20kg
Wednesday - Chest Shoulders
A BB Bench
3 x 10 @ 100kg
B BB Shrugs
3 x 10 @ 120kg
C DB Seated Shoulder Press
3 x 10 @ 25kg
D DB Lat Raises
3 x 10 @ 15kg
E DB Incline Press
3 x 10 @ 35kg
F Plate Raise
3 x 10 @ 25kg
G DB Flys
1 x 20 @ 15kg
Friday - Back
A Deadlift
3 x 10 @ 120kg
B Pull Ups
3 x 10 @ BW
C Rack Pulls
3 x 10 @ 130kg
D DB Single arm row
3 x 10 @ 30kg (continous)
E Hang Cleans
3 x 10 @ 60kg
F BB Goodmornings
3 x 10 @ 60kg
Saturday - Arms / Abs
A1 Dips 3 x 10 @ 25kg
A2 Chin Ups 3 x 10 @ BW
A3 Weighted Sit Ups 3 x 10 @ 27.5kg
B1 Close Bench 3 x 10 @ 80kg
B2 Arm Curl 3 x 10 @ 35kg
B3 Sit Up combo 3 x 40
C1 Skullcrushers 3 x 10 @ 40kg
C2 Alt DB Arm Curls 3 x 10 @ 20kg
C3 Bench sit up combo 3 x 10 @ 60kg
I also do a bit of running on Tue and Thur and cycle the odd day to work (13miles total)
So again i’m interested in what you think. I’m sticking with this until x-mas then I’ll see how i’m doing before may be going onto a 5 x 5 or sheiko style workout…or i might just keep going