Wednesday, November 25, 2009

Mass/Strength Routine III

Monday: Upper Body Pull - HEAVY
  1. Pull-ups 5x5
  2. Hanging Rows 5x5
  3. Lower Weight Ancillary Work (Low Row, TG lower Back, Curls - 2x8-10 each)
Tuesday: Legs - HEAVY
  1. Squats 5x5
  2. Deadlifts 5x5
Wednesday: Upper Body Push - HEAVY
  1. Bench Press 5x5
  2. Press 5x5
  3. Lower Weight Ancillary Work (BW Dips OR Side Tri-rise, Military Push-ups, Tricep Push-downs - 2x8-10 each)
Thursday: REST

Friday: Total Body - HEAVY
  1. Squats 1x5, 2x3, 3x1
  2. Pull-ups 1x5, 2x3, 3x1
  3. Dips, 1x5, 2x3, 3x1
  4. Snatch 3x5 (Optional)
Saturday & Sunday: REST


This is essentially a blend of:
One of the 3 Routines should work well for you and your schedule. Hell, why not mix it up, on occasion

As always, mix up the exercises to suit your specific needs and goals

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