OK so first of am doing this at home I have a oly barbell a rack and a bench so I cant do some exercises.
goal build muscle and strengh.
This is what I have decided to do
Max Effort Upper Body (Monday)
A. MAX-EFFORT LIFT Ã¢?? Work up to a max set of 3-5 reps.
barbell bench press
B. SUPPLEMENTAL LIFT Ã¢?? Perform 4 sets of 10 reps.
Incline bench press
C. HORIZONTAL ROW Ã¢?? Perform 4 sets of 12 reps.
Bent-over barbell rows
D. REAR DELT/UPPER BACK Ã¢?? Perform 2-3 sets of 12-15 reps.
E. WEIGHTED ABDOMINAL EXERCISE Ã¢?? 3-4 sets of 8-15 reps.
Barbell Russian twists
LOWER BODY Ã¢?? (Wednesday)
A. MAX-EFFORT LIFT Ã¢?? Work up to a max set of 5 reps.
B. UNILATERAL MOVEMENT Ã¢?? Perform 4 sets of 8-15 reps
Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT Ã¢?? Perform 4 sets of 6-10 reps.
D. GRIP TRAINING Ã¢?? Perform 3 sets of timed sets.
REPETITION UPPER BODY Ã¢?? (Friday)
A. REPETITION LIFT Ã¢?? Work up to 3 sets of max reps, rest 60 seconds between sets.
Barbell bench press
B. SUPPLEMENTAL LIFT (triceps) Ã¢?? Perform 4 sets of 5-10 reps.
Skull crushers straight bar
C. VERTICAL PULLING Ã¢?? Perform 4 sets of 8 reps
D. MEDIAL DELT or TRAP EXERCISE Ã¢?? Perform 3 sets of 10-15 reps.
E. ELBOW FLEXION EXERCISE Ã¢?? Perform 3 sets of 8-10 reps.
Regular barbell curls
F. ABDOMINAL CIRCUIT TRAINING
1.what should I do for the REAR DELT/UPPER BACK? The program on this site doesnt have anything I can do with a barbell.
2.Do I need to be doing that much benching ?
3.can you do deadlifts and squats each week ?
4.I read you can add another lowerbody day can this be like the upper body reppition day ?
Thanks for any comments