I’m 22 years old 5’9 150 lbs. Been lurking T-Nation off and on just started posting and reading back again. I started bowling more seriously and came to the conclusion that i have really weak wrists and my legs are not up to par and began to lift again in the beginning of febuary to gain strength.
My goal is strength first but im also going to hit up the calories in an attempt to put on some mass while doing so. My workouts are as follows on Sun/Tu/Thru/ Alternating Push workouts then pull workouts.
Workout A (Push)
Squat 3 sets of 6-8 Reps
Calf Raises 3 sets of 10-12 Reps
Bench Press 3 sets of 6-8 Reps
Dips 3 Sets to failure
Shoulder Press 3 sets of 6-8 Reps
Misc Shoulder / Rotator Cuff / Abdominal work…
Workout B (Pull)
Deadlift 3 sets of 6-8 Reps
Barbell Row 3 sets of 6-8 Reps
Chin ups 3 sets to failure
Hammer/Reverse Curls 3 sets of 6-8 Reps
Misc Forearm / Grip / Abdominal work… (Captains of crush grippers soon as i get the money)
Going to emphasize progressively adding 5 to 2.5lbs on all lifts everyworkout with a week off every 8-12 weeks…Besides bowling 2-3 times a week i work a manual labor job overnights 5 days a week so i have found that keeping volume minimal with a decent amount of frequency and intensity every workout works recovery wise for me.