T Nation

Routine - Your Thoughts?


#1

Day 1
Incline Bench Press - work up to a max set of 4+ reps rest pause last set
Pendlay rows - 5 sets of 12, 10, 8, 6, 6
DB military - 3 sets of 10+ reps
superset - db powercleans - 3 sets of 12 reps
Pullups - 4 sets of max reps
Barbell curls - 3 sets of 10, 8, 6
tricep pushdowns - 3 sets of 12

Day 2
Squat - 4 sets of 10 reps
Romanians - 4 sets of 12, 10, 8, 6 reps
Lunges - 3 sets of 8 reps
Leg Press - work up to 1 set of 20 reps
Smith calf raises - 3 sets of 12 reps

Day 3 - abs and steady state eliptical

Day 4
Military press - work up to a max set of 6+ reps rest pause last set
Weighted Pullups - 5 sets of 5 reps
Low incline DB bench - 3 sets of 10+ reps
superset rear delt raises - 3 sets of 12 reps
DB rows - 4 sets of 10+ reps
Skull crushers - 3 sets of 6
incline DB curls - 3 sets of 10

Day 5 - abs and steady state

Day 6
Deadlift - work up to a max set of 3-5 reps
Front Squats - 4 sets of 6 reps
Bulgarians - 3 sets of 10, 8, 6 reps
Hyperextensions - 4 sets of 10 reps
Seated calf raises

Day 7 - abs and steady state

Off days - ab work, alternate between heavy and light - follow with cardio

I can rotate the off/eliptical days to suit scheduling needs, and go back to back with workouts when I want.

Just finished Sheiko #29 and won't have the time in my day to keep with the Sheiko routine. I felt like going to something that included more back work since I felt it was lagging. Also, my regular bench is doing fine, so that's why I'm doing incline instead. Keeping squats in the higher rep range because I've been doing low reps for a while and felt I did well with high reps.