I don’t lift alone most of the time I usually have at least 1-5 training partners, so that is def part of the reason the training takes so long but here is a typical week. For having so many partners the workout is still pretty intense. Even though our rest time can get extended to 3 minutes or so we utilize alot of strip sets, rest pause, super sets. For example here is what we did this week
Monday: Chest
Barbell Bench Press
135 x 10
185 x 5
205 x 2
225 x 2
245 x 1 with 2 inch board
275 x 2 with 6 inch board
245 x 2 with 2 inch board
225 x 3
100 lb Dumbbell Bench Press Super set with 185lb Barbell Bench Press
100lb x 5…185lb x 5
100lb x 4…185lb x 5
100lb x 4…185lb x 5
100lb x 4…185lb x 5 strip set to 135lb x 8-10
135lb Smith Machine Flat Bench One Arm Negative super set with 135lb Barbell Bench Press
135 x 10 One Arm Negative…135 x 6-8 Bench Press (4 sets)
Tuesday: Biceps and Hamstring/Lower Back
4 Sets of 12 Reps Chin-ups super set with 4 Sets of 8-10 reps 75lb Straight Bar Curls
4 Sets of 10 Reps 40lb Alternating Dumbbell Curl super set with 4 Sets of 8-10 reps 30lb Alternating Dumbbell Curl
4 Sets of 10 Reps 65lb Wide Grip Preacher Curls
4 Sets of 10 Reps 30lb Concentration Curls superset with 4 Sets of 10 Reps 20lb Concentration Curls
Conventional Deadlift
135 x 10
225 x 10
275 x 10
315 x 8
365 x 4
315 x 8
Rack Pulls
365 x 4
405 x 4
Machine Hamstring Curls
4 Sets of 10 Reps 175lbs
Lower Back Extension
4 Sets of 10 Reps holding 45lb Plate
Wednesday: Shoulders
Seated Dumbbell Military Presses
60 x 10
80 x 8
100 x 5
80 x 6 super set 60 x 8 superset 30 x 10
4 Sets Standing Barbell Front Raises super set with Standing 45lb Plate Front Raises
Seated Side Lateral Raises
4 sets 30 x 10 super set 20 x 10
Bentover Rear Delt Dumbbell Raises
30lb x 10 super set 20lb x 10
40lb x 10 superset 30lb x 10 superset 20lb x 10
50lb x 10 superset 40lb x 10 superset 30lb x 10 superset 20lb x 10
Barbell Shrug
135lb x 10
225lb x 10
315lb x 10
365lb x 8
405lb x 5
405lb x 5 strip set 365lb x 8 strip set 315lb x 15
Thursday:Back
Wide grip pull up
Bodyweight(148lbs) x 12
Bodyweight plus 45lb x 6
Bodyweight plus 90lb x 1
Bodyweight plus 45lb x 5
Bodyweight x 10
Barbell Bent over Rows
135lb x 12
185lb x 6
185lb x 6
135lb x 12
Dumbbell Lawnmower Rows
100lb x 10
100lb x 10
100lb x 10 superset 80lb x 10
100lb x 10 superset 80lb x 10
Rope Face pulls
180 x 12 for 4 Sets
2 hours
Thursday: Back
90 minutes
Friday: Triceps and Hamstrings/Calves