Hey strong folks. . .
I’m looking to gain size and strength.
This is what I’ve put together. It’s a lower/upper split with a focus on correcting a few issues I have going on while continuing to get stronger.
- Overall size and strength
- Left to Right symmetry in leg strength
- Flexibility in my hamstrings, adductors, and right shoulder
-Single leg glute activation
5/side (2sec. holds)
-Scapular wall slides
-Spider man walks
-Broomstick Pec mobilizations
A1. Parallel Box Front Squats 4X4
A2. External rotators stretch 2X15s
B. DB Lateral Lunges ~45 degrees out 3X8
C. Leg Curl 3X6
D1. Birddogs w/ lateral movement 3X8/side
D2. Squat-to-stands 3X12
A1. Bench press 4X4
A2. Dynamic Hip Flexor Mobilizations 8/side
B1. Incline DB Press 3X10
B2. Head Supported DB Rows 3X10
C. Unilateral Reverse Grip Pressdowns 3X8 still addressing that triceps imbalance
D1. DB Shrugs 2X12-15
D2. Ab Wheel Rollouts 3X5
A. Rack Pull from Knees 4X6
B. DB Single Leg Box Squats 4X6,
C. Goblet Squats 3X8
R60s *these aren’t for loading up, but rather flexibility and squat form
C1. Side Planks w/ hip abduction 3X20-30s
C2. Standing Cable Hip Adduction 3X10/side
A1. Weighted Close Grip Chinup 4X4
A2. Standing DB Overhead Press 4X6
B. Band Pushups 2X12
C1. Zottman Curl 3X8
C2. Lateral Raises 3X10
D1. Renegade Row 3X10
D2. Reverse Crunch 3X20
Iï¿½??m cutting out one rep and one set after four weeks on every exercise. Thatï¿½??ll be my deload. Iï¿½??ll swap things up afterward. I anticipate being able to go into some more intense bilateral lower body movements by then. . . Iï¿½??ll have better flexibility for deep squats and such.
I walk at least four miles twice a week due to classes, so I wonï¿½??t have any extra walking sessions.
If you see anything missing or it looks like too much, please let me know.
Thanks thanks thanks