Okay i’ve been training since i was a freshman in high school, now im a junior almost a senior. I have put together a strength training program for myself; im am trying to increase my strength, power and size. I would like to hear your opinions on it.
- 4x[5-7]/ Bench [ 80-85% max] <**>
- 3x5/ Incline Dumbbell Press <**>
- 3x5/ Close Grip Bench <**>
- 4x3/ Cleans or Hang Cleans \ 5x1
- 3x5/ Dumbbell Rows\ <**>
- 4x5/ Pull Ups with weight <**>
3x3/ Military Press <**> [ Iso-Hold 20 sec. ]
- 3x3/ Plyo Pushups [ Iso-Hold 10 sec. ]
- [ 15-20 ]/Wrist Curls
- 4x3/ Squats
- 1x1 or 1x2 or 1x3/ Bench
- 3x3/ Incline Dumbbell Press <**>
- 3x3/ Dips with weight <**>
Note: I ONLY HAVE ABOUT 40 MINUTES TO WORKOUT, and i have about 2 to 3 minutes rest between sets to ensure my muscles are a peak strength.