So, I normally do WS4SB3. My training sessions have started to get a little stale, so I've decided to switch it up for the summer.
My goals are mainly strength, and athleticism but I do value some flexibility. I never realized how inflexible I was until until I tried some Yoga. Laugh at yoga all you want... but it can kick your ass in a whole new way lol.
So right now this is what I am doing...
Day 1 - Upper Body, Heavy on horizontal plane
BB Bench Press: Work up to Max 3-5 reps (usually 4-5)
Bent over BB Rows: Work up to Max 5 reps
Standing DB Military Press: 3-4x8-12
Pull ups or Cable pull downs: 3-4x8-12
Tricep/Bicep superset: 3x10-15
Day 2 - Lower Body, Heavy Squat
BB Squat: Work up to Max 3-5 reps
ROM DL: 3x6-10
Bulg. SQ or Step Up above knee or Lunge: 3x8-12
45 degree Hyperextension or Glute Ham Raise: 3x8-12
Heavy Ab/calf superset
Day 3 - Yoga
Day 4 - Yoga
Day 5 - Upper body, Heavy on vertical plane
BB Military Press: Work up to Max 3-5reps
Weighted Chins: Work up to Max 3-5 reps
DB Bench Press: 3-4x8-12
DB or Chest Supported Rows: 3-4x8-12
DB or BB Shrugs/tricep or bicep superset
Day 6 - ATG squats and jump training etc.
Vertical or Broad jumps: 8x1-3
ATG BB Squats: 3-4x8-12
Front foot elevated Bulg. SQ: 3x6-10
45 degree Hyper Ext: 3-4x8-12
Weighted Hanging Leg raise/calf superset: 3 sets.
Day 7 - Yoga
Day 8 - Yoga
Back to Day 1
*I realize there are no days where I have nothing scheduled. If I feel like even stretching won't be beneficial, then I will take a total day off on a Yoga day. Otherwise, I find the yoga helps be regenerate and stay loose for the most part.
*I realize I probably won't become an elite strength athlete with this routine... that isn't really my goal though. I want to be strong, but I also want to be able to play sports well, and have a good range of motion. I'm tired of feeling stiff all of the time.
Let me know what you think!