HI everyone, I’ve been training for about 10 months with the same routine and my body it’s getting used to it, so I decide to change it to this new routine.
It`s supposed to be one heavy day and one light day day, on the heavy day you push yourself close to your 1MR and do less reps for strength and on the light day it’s a weight that compromises you but do more reps for size.
This routine was an article from here, so let’s give it a try.
This is the routine I’ve done so far:
Monday: Heavy Upper Body
A1: Barbell bench press 6x3 (6 sets of 3 reps)
A2: T-bar row 6x3
B1: Standing barbell shoulder press 5x5
B2: Pull-up 5x5
C1: Skullcrusher 3x5
C2: Barbell curl 3x5
Rest two to three minutes between sets of the same exercise.
Keep your elbows from flaring way out to the sides on the bench press.
Use the wide horizontal handles on the T-bar row. Your grip width should be about the same used in the bench press.
Feel free to use your legs to spot you, like a push press, on the last rep or two of the shoulder press.
You may use an assisted pull-up machine, bands, or a spot from a friend if you’re not yet strong enough to do pull-ups with your bodyweight. Do pulldowns only as a last resort.
Tuesday: Light Lower Body and Abs
Unilateral leg press 1x25 / 1x20 / 1x15
Dumbbell stiff leg deadlift 3x12-15
Barbell walking lunge 2x30
Seated calf raise 3x20
Rest 60 seconds between sets.
Rest 15-30 seconds between each leg on the leg press.
Consciously utilize your glutes when coming up in the stiff leg deadlift. Go up until your torso is about 15 degrees from vertical to keep tension on the targeted muscles.
Take long strides in the walking lunge for a total of 30 steps/reps (15 each leg) per set.
Add weight to the crunches, if needed, to keep the reps under 25.
Any comments and suggestions are more than welcome thanks.