I was thinking of following CT’s Super Hero but I wanted to go 5 times a week now that its summer (optimal sleep and eating). I took a 1.5 months off from illness+finals (I was following a similar routine) and already feel out of shape! So I’m going to follow Rippetoes for 2-3 just to get back into the rhythm, then switch over.
A. Squat 3 x 10-12 reps
B. Leg Extension 3 x 10 reps
C. Hang Clean 4 x 5 reps
Need some more leg specific exercises here.
A. Barbell Bench (or dumbbell) 3 x 10-12 reps
B. Incline Barbell Bench 3 x 10-12 reps
C. Pec Fly 3 x 6-8 reps (iffy on this exercise)
D. Decline Dumbbell Bench 3 x 10-12 reps
E. Dip (foward lean) 3 x fail
Any more? Maybe a few isolations?
Wednesday (light day): Arms/Calves
A. Skull Crushers 3 x 10-12 reps
B. Dumbbell Seated Curl 3 x 10-12 reps
C. Rope Pulldowns 3 x 6-8 reps
D. Incline Hammer Curls 3 x 6-8 reps
E. Dips (triceps concentrated) 3 x fail
F. Standing Calf Raises 2 x 15 reps
A. Deadlift 4 x 5 reps
B. Bent-over Rows 3 x 10-12 reps
C. Romanian Deadlift 3 x 10-12 reps
D. Wide Grip Chins 3 x fail
E. Rear Delt Fly 3 x 10-12
F. Haney Shrugs 3 x 12 reps
A. Push Press (Close-Grip) 4 x 6-8 reps
B. Dumbbell Shoulder Front Raise 3 x 10-12
C. Cable Side Raise 4 x 6-8 reps
D. Seated Military Raise 3 x 10-12
Any other suggestions on this day?
That’s basically it. I’m going to do the abdominal workout listed in CT’s Super Hero workout. I’m gonna lift at 10AM, then do some form of exercise in the PM (Around 4 or 5 PM) consisting of:
- 1 hr. of MMA training (tech work, not really conditioning) Mon/Weds/Sat (my off day)
- 30 mins. of sprints on field/stairs/track work. Tues/Thurs