Thanks to all the help in my previous thread and after a lot of searching and reading, pretty much all my questions are answered and I am ready to devise a WS4SB routine. I am not yet certain, but I think I will do it as a 4-day routine with the addition of a 2nd leg day (I will experiment and see how my recovery is, since I do cardio on off days).
Just to add: I train abs on off days (3-4x/week) thus they are not included in the workout program itself. I do them together with drills for posture as per the various articles on this site.
Please let me know what you think, and any suggestions or advice. At the same time just two questions I had:
- for grip training, how long should the timed sets be and how much rest in between?
- what are thick bar holds exactly?
Thanks in advance,
+++++ MAX EFFORT UPPER BODY +++++
BB bench press, work up to 3RM (6-8 sets)
Decline DB press OR ATrainer Flyes (4 sets, 8-10 reps)
Bent-over BB rows (4 sets, 10-12 reps)
Rear delt flyes OR Standing face pulls (3 sets, 12-15 reps)
BB Shrugs (3 sets, 8-10 reps)
+++++ LOWER BODY +++++
Squats, work up to 5RM (6-8 sets)
Barbell reverse lunges (4 sets, 8-12 reps)
Romanian deadlift (4 sets, 6-8 reps)
Seated calf raises (3 sets, 10-15 reps)
Grip training, 3 timed sets
++++++ REPETITION UPPER BODY ++++++
Bodyweight dips (3 sets, max reps)
Rope pushdowns OR Skullcrushers (4 sets, 8-10 reps)
Chins (4 sets, 8-10 reps)
DB shoulder press OR Military press (3 sets, 10-12 reps)
BB curls OR Hammer curls (3 sets, 8-10 reps)
Rackpulls (2 sets, 10-15 reps)
++++++ REPETITION LOWER BODY++++++
Front Squat at 20-25RM (3 sets, max reps)
One-leg squats, back leg elevated (4 sets, 8-10 reps)
Hamstring curls (3 sets, 8-12 reps)
Donkey calf raises (4 sets, 8-12 reps)
Hip strengthening drills circuit (drills/exercises gathered from various articles on this site to strengthen my weak hip/hip flexor areas)