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erickthegreat11
New member
change up for my workout plan:
Day 1: Narrow bench, db bench, skull crushers, db tri ext,
Day 2: weighted pull ups, face pulls, pull downs, bb curls, hammer curls, db curls, incline curls.
Day 3: Wide bench, weighted dips, squat, quad,
revised:
Day 1: Narrow bench, db bench, wide bench, weighted dips, skull crushers, db tri ext, DE squat, DE quad extensions
Day 2: SAME
Day 3: (DE type day fast movements, 10 reps, upper/stronger range only, 75-80% of regular workout weight, except squat, which is 100%)
DE Narrow bench, DE db bench, DE wide bench, DE weighted dips, normal squat, normal quad extensions
Day 4: (DE) hamstring curls, calf raises, calf raises seated.
I got back into speed movements, when I found how much faster I could jump and sprint after just one or two sessions. It was also hard to keep up the pace of my old routine.
Dont worry anyone, I will be throwing back in Deads, rows, upright rows, and overhead/behind the neck presses.
In addition to this, Ill be running 1-1.5 miles 5 days/week, and doing leg raises, flutter kicks, hello dollys, and crunches 5 times per week.
Day 1: Narrow bench, db bench, skull crushers, db tri ext,
Day 2: weighted pull ups, face pulls, pull downs, bb curls, hammer curls, db curls, incline curls.
Day 3: Wide bench, weighted dips, squat, quad,
revised:
Day 1: Narrow bench, db bench, wide bench, weighted dips, skull crushers, db tri ext, DE squat, DE quad extensions
Day 2: SAME
Day 3: (DE type day fast movements, 10 reps, upper/stronger range only, 75-80% of regular workout weight, except squat, which is 100%)
DE Narrow bench, DE db bench, DE wide bench, DE weighted dips, normal squat, normal quad extensions
Day 4: (DE) hamstring curls, calf raises, calf raises seated.
I got back into speed movements, when I found how much faster I could jump and sprint after just one or two sessions. It was also hard to keep up the pace of my old routine.
Dont worry anyone, I will be throwing back in Deads, rows, upright rows, and overhead/behind the neck presses.
In addition to this, Ill be running 1-1.5 miles 5 days/week, and doing leg raises, flutter kicks, hello dollys, and crunches 5 times per week.
