Looking for some info on my routine, seeing if I should change it up at all. Not really a beginner, but I don't really care for competing in bodybuilding,powerlifting, and oly lifting. I just want to have the benefits of those exercises and use it for overall strength and athleticism.
I go on a variable reps schedule - 1st week - 3x10, 2nd-week 10,8.6 3rd week - 3x5 4th - 3x3
5th week - 1RM
Lift 3 days a week and my main goals are mostly strength and athleticism.
Bench (Variable reps)
Wide Grip (Variable)
Incline DB (3x5)
Push Press (Variable)
Front Squat (variable)
Tricep presses/ Pullover with DB (do 10 presses and 1 pullover x 3, that's 1 set - 3 sets)
Calf Raises seated (3x10)
Thursday - Plyometrics
Wednesday Lift- Pretty much all variable reps
Lateral Raises (front and side)
Bent Over Rows
Cable Suplex (3x10)
DB Bench (3x5)
Push Press (may switch to jerk)
Jump Lunges 3x10
Preacher curls with barbell/ Preacher Hammer Curls
Tricep Pulldown (3x10)
Calf Raises (3x10)
All variable reps unless otherwise noted. Anything I should change. I progress by at least 5 lbs pretty much every cycle so I have been slow progressing and haven't really plateued at all.
Workout time is usually around 1:15 to 2hrs on Lifting days. 30 min to and 60 min on Ab/Plyo days.
Height : 5'8
Weight : 150-155
Bench - 255
Squat - 350
Deadlift - 370
Push Press - 200
Hang clean - 220
Weighted pullup and dip : 100 lbs added