T Nation

New Program

hey guys this is what im following for the summer…im just wonderin im starting squats off with 4x8 then like after few weeks go to like 4x6. So like as weeks pass i wanna go heavier and heavier with less reps or do u just suggest to start off heavy and stay that way

Monday

-Bench press 8x3-4
-Row variation 5x6
-standing/seated military press/push press 4x6-8
-Bicep/tricep work

-Ab Work

Rotation
-Full Contact Twists 3 x 6
-Russian Twists on Ball 3 x 8

Tuesday

-Heavy Squat 4x8
-Reverse Hypers 4x8
-Step ups 3x6 each leg
-Single Calf Raises 4x12 each

-Ab Work

Stabilization/Compression
-Pillar Bridges 2 x 40 seconds
-Quadruped Navel Draws 3 x 10 (with 6 second holds)

Wednesday

defensive work

med ball work

jumprope 3-5x1 min

Thursday

-Pullup/Chin up variation 5x6-8
-DB Bench/Stability ball press 4x6
-Rope Pulls to neck 4x10
-bicep/tricep work

-Ab work

Lateral Flexion
-Bent Presses, 3 x 6
-Side Bends, 3 x 8

Friday

Deadlift 5x5
Romanian Deadlift 3x8
Lunges 4x8 each leg
GHR 3x6

-Ab work

Linear
-Decline Bench Reverse Crunches, 3 x 10
-Standing Cable Crunches, 3 x 8

Saturday

stairmaster

Sunday

rest, stretch

[quote]kobe4life08 wrote:
hey guys this is what im following for the summer…im just wonderin im starting squats off with 4x8 then like after few weeks go to like 4x6. So like as weeks pass i wanna go heavier and heavier with less reps or do u just suggest to start off heavy and stay that way

Monday

-Bench press 8x3-4
-Row variation 5x6
-standing/seated military press/push press 4x6-8
-Bicep/tricep work

-Ab Work

Rotation
-Full Contact Twists 3 x 6
-Russian Twists on Ball 3 x 8

Tuesday

-Heavy Squat 4x8
-Reverse Hypers 4x8
-Step ups 3x6 each leg
-Single Calf Raises 4x12 each

-Ab Work

Stabilization/Compression
-Pillar Bridges 2 x 40 seconds
-Quadruped Navel Draws 3 x 10 (with 6 second holds)

Wednesday

defensive work

med ball work

jumprope 3-5x1 min

Thursday

-Pullup/Chin up variation 5x6-8
-DB Bench/Stability ball press 4x6
-Rope Pulls to neck 4x10
-bicep/tricep work

-Ab work

Lateral Flexion
-Bent Presses, 3 x 6
-Side Bends, 3 x 8

Friday

Deadlift 5x5
Romanian Deadlift 3x8
Lunges 4x8 each leg
GHR 3x6

-Ab work

Linear
-Decline Bench Reverse Crunches, 3 x 10
-Standing Cable Crunches, 3 x 8

Saturday

stairmaster

Sunday

rest, stretch[/quote]

Try to fit all this in 5 days and take 2 days completely off.

this the summer man lol i dont need more than 1 full day off i think ill get enough rest

[quote]kobe4life08 wrote:
this the summer man lol i dont need more than 1 full day off i think ill get enough rest[/quote]

i think the body needs atleast 1 day off

i kno it says sunday rest and stretch

[quote]kobe4life08 wrote:
i kno it says sunday rest and stretch[/quote]

oh my bad lol. it looks pretty good to me

oh i probly wouldnt do stairmaster for cardio. that may tap into recovery for your legs.

should i do sprints o and i added sprints for friday before my leg workout

[quote]kobe4life08 wrote:
should i do sprints o and i added sprints for friday before my leg workout[/quote]

theres no way id do sprints before a tough leg workout. just switch stairmaster with sprints