Hail T Nation,
I have been lifting weights since I was seven starting out with a set of Sears sand weights and a coffee table. The goal then was to beat up my older brother and be a football star.
Well I am 34 now and never stopped lifting but never had what I felt was a great program. Made gains and even competed in ADFPA power lifing for many years and won many first places.
So I am now getting stale and starting to level out.
I want your help, to help me design a Kick ass program that will lean me out while keeping a respectful level of strength!
I thought I would write out my five work out and let you guys tear it apart an tell me where I am going wrong!
Monday :
a.Behind neck seated Military Press 4 sets 6 to 8 reps
b. (Every other week Clean and Press 3 sets of 5x5 80% of best 1 rep max)
c. One arm incline lateral raises 2 sets 8 to 10 reps
d. DB Lateral raises 3 sets 8 to 10 reps
e. Skull Crushers 3 sets 6 to 8 reps
f. DB kick Backs 2 sets of 10 reps
g.Over Head DB extension 3 sets 8 to 10 reps
h. Barbell curls 3 sets of 8 to 10 reps
i. (any other Bicept exercise) 3 sets 8 to 10 reps
AB work and 20 to 30 minutes of Cardio
Tuesday:
a.Squat 3 sets for 8 to 10 reps
b. Sissy Squat (holding 45pd plate) 3 sets for 10 to 12 reps
c. Toes pointed leg curs 2 sets of 8 to 10 reps
d. Leg Ext. 3 sets 8 to 10 reps
e. Donkey Calve raises 3 sets 8 to 12 reps
f. Standing Calve raises 3 sets 8 to 12 reps
g. Seated calve raises 3 sets 8 to 12 reps
Wednsday:
a. Cable Pulldowns 3 sets 8 reps
b. DB Pull Overs 3 sets 8 to 10 reps
c. Stiff Arm pulldowns 3 sets 8 to 10 reps
d. Behind the Neck Lat Pull Downs 3 sets 6 to 10 reps
e. One Arm DB Rows 3 sets 10 reps
f. Bent Over DB Lateral Raises 3 sets 8 to 10 reps
g. Barbell Shrugs 3 sets 8 to 10 reps
AB work and 20 to 30 minutes of Cardio
Thursday:
a. Bench Press 3 sets 6 to 8 reps
b. Decline Bench Press 3 sets 8 to 10 reps
c. Weighted Dips (Chest Forward) 3 sets 15 to 30 reps
d. DB Incline Press 3 sets 8 to 10 reps
e. Cable Incline Flys 3 sets 10 reps
f. Forearm Flexors 3 sets 10 to 12 reps
g. Reverse Curls 3 sets of 10 to 12 reps
Friday:
a. Stiff Legged Dead Lifts 3 sets 10 reps
b. Standing Leg curl 3 sets 10 reps
c. 45 Degree hyper Ext. (Weighted with fixed barbell) 3 sets of 10 reps
d. Seated Calve Raises 3 sets 12 to 18 reps
e. Standing Calve Raises 3 sets of 12 to 18 reps
f. Donkey Calve Raises 3 sets of 12 to 18 reps
AB work and 20 to 30 minutes of cardio
Well what do you all think?
I would really appreaciate any help you can provide. If there is only one place to get the hardcore truth it is at T- nation!!!
Strength and Honor!