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Cubanito17
New member
Hey guys, Sup all of you that have helped out have all told me the same thing check out the sites before posting an idea for workouts. Well I think in the past I've had the idea of workout just was thinking like a BB. My stats are 17, 5 8 , 165 lbs, Well I stil wanna keep weight not gain any but I plan on doing a conjugate method of training. I'll be lifting on Mon,Wed,Fri and doing cardio Sat&Sun. Rest Tue,Thur and abs everyday(they honestley do help in breathing for a rep, etc.) The workout is as follows MAIN GOAL is to gain strength:
Monday(speed day)
1 power cleans 3 by 6,4,2
2 bench 8-10 by 3 @ 60% of max
3 db incline elbow extensions 5 by 6
4 jm press multiple sets by 3-5
5 overhead squats 4 by 8
6 leg extensions 4 by 10 (alternate 5&6)
7 flat flys 4 by 6
8 alternating db press(for shoulders) 4 by 6
9 lat pulldowns 6 by 5
10 high pulls 5 by 5
11 3 way delt raises 3 by 8
12 Tri pushups(fast, with DB to sides)
Wednesday
1 deadlifts 3 by 10
2 db rowing 3 by 10,8,6
3 T-Bar bent over rows 4 by 8
4 seated rowing 5 by 10,8,6,4,4
5 squats 5 by 5 @70% of max
6 calf raises 5 by 8 (alternate 5&6)
7 standing barbell curls 3 by 8
8 seated hammer curls 3 by 8
9 preacher curls 21's
10 wrist curls 3 by failure
Friday(heavy day)
1 power cleans 3 by 6,4,2
2 db press by singles up to max
3 wide grip bench by singles up to max
4 pause db tate press multiple sets by 3
5 skull crushers multiple sets by 3
6 front squats 4 by 8
7 calf raises 4 by 8 (alternate 6&7)
8 incline db flys multiple sets by 2
9 seated behind neck press by singles up to max
10 front raises(with 45lb plate) 4 by 6
11 shrugs 3 by 10,8,8
12 weighted pause dips(bench to bench you come down in 3 sec. then pause 1 sec. come up in 2 sec.) 2 sets by failure
The reason I have to do Power cleans is b/c I compete in high school meets and they only have a Pause bench and a clean&jerk competition. The order this workout is in is the one i'll be doing it in.
Monday(speed day)
1 power cleans 3 by 6,4,2
2 bench 8-10 by 3 @ 60% of max
3 db incline elbow extensions 5 by 6
4 jm press multiple sets by 3-5
5 overhead squats 4 by 8
6 leg extensions 4 by 10 (alternate 5&6)
7 flat flys 4 by 6
8 alternating db press(for shoulders) 4 by 6
9 lat pulldowns 6 by 5
10 high pulls 5 by 5
11 3 way delt raises 3 by 8
12 Tri pushups(fast, with DB to sides)
Wednesday
1 deadlifts 3 by 10
2 db rowing 3 by 10,8,6
3 T-Bar bent over rows 4 by 8
4 seated rowing 5 by 10,8,6,4,4
5 squats 5 by 5 @70% of max
6 calf raises 5 by 8 (alternate 5&6)
7 standing barbell curls 3 by 8
8 seated hammer curls 3 by 8
9 preacher curls 21's
10 wrist curls 3 by failure
Friday(heavy day)
1 power cleans 3 by 6,4,2
2 db press by singles up to max
3 wide grip bench by singles up to max
4 pause db tate press multiple sets by 3
5 skull crushers multiple sets by 3
6 front squats 4 by 8
7 calf raises 4 by 8 (alternate 6&7)
8 incline db flys multiple sets by 2
9 seated behind neck press by singles up to max
10 front raises(with 45lb plate) 4 by 6
11 shrugs 3 by 10,8,8
12 weighted pause dips(bench to bench you come down in 3 sec. then pause 1 sec. come up in 2 sec.) 2 sets by failure
The reason I have to do Power cleans is b/c I compete in high school meets and they only have a Pause bench and a clean&jerk competition. The order this workout is in is the one i'll be doing it in.
