Having just been dosed up with a couple of weeks worth of spine flu Iâ??ve now started to work my way back to fitness. Iâ??ve decided to celebrate by beginning a new program.
Goals â?? To gain strength and hopefully add a wee smidgen of hypertrophy.
I will achieve this by basing my workout on the legendary WS4SB template. Chances are though I will deviate from this now and again while on the journey. The new gym Iâ??ve joined has kettlebells and Iâ??ve always wanted to try them out.
Bench Press â?? 4 x 5 (60kg, 65kg, 70kg, 75kg)
2 x 3 (80kg, 82.5kg)
Incline DB Press â?? 1 x 20 (40kg)
1 x 15 (40kg)
Seated Row* â?? 3 x 8 (45kg)
Face Pulls* - 3 x 8 (15kg)
Machine Shrugs (Hammerstrength) 3 x 10 140kg
Cable Curls â?? 3 x 8 (20kgs)
This workout went well. Felt that I eased myself in nicely and was fairly jacked at the end. Only disappointment was having to use a machine for the shrugs.
Vertical Jumps â?? 3 x 5 (BW)
Bulgarian Split Squats (elevated ROM) â?? 2 x 10 (32kg)
DB Romanain Deadlift â?? 3 x 8 (48kg)
Weighted Swiss Ball Crunches â?? 3 x 10 (16kg)
Was fairly knackered by the end of this mostly due to the Bulgarians. Also would have preferred to use an OB for the RDL but had to make do with DBâ??s.