I based this program on jc simo, poliquin and ideas from you. I plan to just keep running this. The idea is to eat the veggies first aka do the stuff I don’t enjoy and at the end do the stuff I like.
Thoughts?
Quads
A1 Leg extension 3 x 10-12 3 secs up and 3 secs down
A2 Leg Press 3 x 20-25
B1 Lying leg curl 3 x 10-12
B2 Split Squats front or rear foot elevated 3 x10-12
C1. Front Squats 4x 5-7
C2. Front squat challenge set 1 x AMRAP. Estimate your 10RM for the movement and then in only one set you try do as many repetitions as possible (flawless form). Goal is to hit 25 reps.
Chest and back
A1 Powelll raise 3 x 12-15
A2 Seated Facepulls or external rotation on knee 3 x12-15
A3 Pronated slight decline chest flies 3 x 10- 12 3secs up 3 secs down
(45 -60 secs rest between exercises)
B1 Neutral grip cable row 3 x 8-10
B2 Slight Decline Neutral grip DB Press 3 x 8-10 (rest 90’s)
C1 T bar row 4 x 5-7
C2. Chest Dips 4 x 5-7 with 5 sec eccentric
D1. Tbar row Challenge Set 1 x AMRAP
D2. Chest Dip Challenge Set 1 x AMRAP. Estimate your 10RM for the movement and then in only one set you try do as many repetitions as possible (flawless form). Goal is to hit 25 reps.
Posterior Chain
A1 Single Leg Hip Thrust or single leg Romanian deadlift 3 x 12-15
A2 Donkey or Standing Calves raise 3 x 12-15 with 5 sec pause at bottom and 2 sec squeeze at top
B1 Seated Leg Curl 3x 10-12 3 secs up and 3 secs down
B2 Snatch grip back extension 3 x 8-10
C1 Deadlift 4x 5-7
C2 Deadlift CHALLENGE SET 1xAMRAP
Estimate your 10RM for the movement and then in only one set you try do as many repetitions as possible (flawless form). Goal is to hit 25 reps.
Shoulders and Arms
A1 Single arm trap 3 raise 3 x 12-15
A2 Cable reverse curl 3 x12-15
A3 reverse triceps extension 3 x 12-15
(45 -60 secs rest between exercises)
B1 close grip chin up 4 x AMAP (no rest)
B2 preacher curl 4x8-10 (rest 90’s)
B3 close grip behind the neck press 4 x 5-7 (rest 90’s)
C1 CHIN UP CHALLENGE SET 1x( AMRAP).
C2. Close grip behind the neck challenge set 1 x AMRAP. Estimate your 10RM for the movement and then in only one set you try do as many repetitions as possible (flawless form). Goal is to hit 25 reps.
