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Deathspell Omega
New member
My routine:
1. Squat: warmup of 10 reps and then 1 x 8 (once per month, 1 x 50)
2. Stiff-legged deadlift: 1 x 15-20 (once per month, 1 x 30)
3. Overhead press or bench press (alternate each workout): warmup, 2 x 6-8 (once per month try maximum for 1-3 reps)
4. Barbell shrug: 1 x 15-20
5. Weighted Chins: 1 x 6-8 (once per month, 1 x 35... though at bodyweight only)
6. Barbell curl: 1-2 x 6-10 (once per month, 1 x 50)
7. Weighted Dips: 1 x 6-10 (once per month, 1 x 50)
8. CoC gripper #2: 1x6 + 10 second hold.
Essentially and fundamentally, I do this 3 times per week. All sets are to complete failure. Also, I should make note of the fact that once a week I do a 40/40 pullup (instead of 1 x 6-10) before curling, and a 60/60 dip followed by a light set of french presses. As for my stats and goals; I'm 16, 6'2", 185 pounds, and looking to gain functional muscle and core strength...
- Deathspell Omega
1. Squat: warmup of 10 reps and then 1 x 8 (once per month, 1 x 50)
2. Stiff-legged deadlift: 1 x 15-20 (once per month, 1 x 30)
3. Overhead press or bench press (alternate each workout): warmup, 2 x 6-8 (once per month try maximum for 1-3 reps)
4. Barbell shrug: 1 x 15-20
5. Weighted Chins: 1 x 6-8 (once per month, 1 x 35... though at bodyweight only)
6. Barbell curl: 1-2 x 6-10 (once per month, 1 x 50)
7. Weighted Dips: 1 x 6-10 (once per month, 1 x 50)
8. CoC gripper #2: 1x6 + 10 second hold.
Essentially and fundamentally, I do this 3 times per week. All sets are to complete failure. Also, I should make note of the fact that once a week I do a 40/40 pullup (instead of 1 x 6-10) before curling, and a 60/60 dip followed by a light set of french presses. As for my stats and goals; I'm 16, 6'2", 185 pounds, and looking to gain functional muscle and core strength...
- Deathspell Omega
