Hey,
I’ll be doing 3x/week Total Body Workouts and 2x/week as per CW’s “Booster Shots”. I’d appreciate any advice or input on what I’ve designed (my first attempt at “doing my own thing”…but still remembering the basics that CW presented in his TBT).
Monday: 3x8
Flat BB Bench
Chest Supp (Suspinated Grip)Rows
Seated DB Presses
Pullups
Romanian Deadlifts
Back Squats (1/2)
Tue (Booster Shot day, I chose Isolation movements because my other days are Full Body). Then I’ll do a little cardio in the AM (bike riding to the beach)
Pec Deck
“W” Bar BB Curls
Skull Crushers (BB)
Seated Calf Raises
Seated (bent over) DB raises
Wed: 4x6
Inc BB Bench
Seated Rows
Front Squats (1/2)
Stand Military Press
Chinups
Sumo Deadlifts
Thurs: Off but light Cardio in AM (probabaly same as Tue: Bike ride to beach)
Fri: 2x12
Lat Pulldowns
Deadlifts from Defecit (2")
Flat DB presses
Bent over Rows (DB)
Full ROM Smith Machine Squats
Straight Leg Deadlifts (Hamstrings)
Sat: Same idea as Tue (Booster Shot), but diff exercises. Cardio is the same (Bike to beach)
Inc Bench Cable Flies
Reverse Grip Cable Pressdowns
DB Hammer Curls
Calves on Leg Press
Standing DB raises
Sun: Rest like the dead.
For the TBT: Week 1 is straight sets, week 2 will be pairings (as I’ve put them here). I’ll add in an extra set on week 3 and possibly “up” the weight a little. Week 4 will be pairings again.
I can easily get 8-10 hours of rest/day. I have not calculated my caloric needs/day yet, but I will be somewhere around 4000-4500, I can guess.
Height: 5’8"
Weight currently (168 lbs)
Any input would be appreciated.