I’m new to the site, however I have been reading some articles on here for the past few months. I figure I should also go ahead and start posting, so here is my current workout. My current max lifts are: Deadlift 315, Squat ~240, Bench ~240. Squatting is something to work on, and get used to having heavy weight on my shoulders. My current weight is about 185, and not lean, don’t care to be. Goal is to hit weight of 200 by June, as well as Deadlift 405, Squat and Bench 315. Here’s my program that I will use to get me there:
Every day, 10 minute light warm up, usually walking on the treadmill.
Monday: Heavy back day, also Chest*
Deadlift 3x3-6
Bench 3-4x8-12
Bent Over Barbell Rows 4-5x8-12
Calf Raises 4-5x12-15(alternate between seated and standing, if I did standing Friday, Monday is seated)
Front Bridge 4x ~50 second hold with short rests
Tuesday: Arms and Shoulders
Alternate between Upright Rows and Military Press
Start with bar for Upright Rows, rest, add 5lbs and do Military Press. Same weight for next set Upright Rows, repeat until reps drop to 3-5.
Alternate between Curls and Seated Triceps Extensions using same weight for both,
Curls 4-5x6-10,
Tris 4-5x10-12.
Thinking of throwing in some grip work here, as it is a weak point for my deads and I have yet to feel the need to start using straps, yet.
Might add in some more core work here also.
Wednesday: Legs*
Squats 4x6-8
Calves 4-5x12-15 (again alternate between seated and standing)
Stiff-Legged Deadlift 4x8-10
Front Bridge 4x ~50 second hold with short rests
Thursday: Heavy Chest *
Bench 4x3-6 (I try to get a spot for AT LEAST ONE set so I can use the Barbell Bench and keep increasing my weight, and if I need more to get 4 sets then I go do Dumb Bell Bench
Chins 4-6, until I get about 30-35 reps total
Dips with Bodyweight 4-5x12. Keep going until last set I don’t get all 12, usually takes 5 sets
I keep saying to myself to do Grip work today, maybe Barbell Shrugs and/or Barbell holds, but have been forgetting.
Concentration Curls 4x8-10(Barbell curls I feel more in my shoulders than Bis)
Barbell Curls 1x ~12 to finish Bis off with heavy weight
Friday: Heavy Legs *
Squats 4x3-5
Calves (same as before)
Stiff Legged DL
Front Bridge
Saturday: Back, Arms and Shoulders
Pullups 4x6-8
Cable Rows 5-6 sets, increasing weight until I get less than 3-4 reps on top set
Military Press 5-6 sets, again increasing weight until less than 3-4 reps
Preacher Curls or Barbell Curls 4-5 sets increasing weight to 3-4 reps
Should probably add core work here, maybe grip also. Gives 2 days rest before Deadlifts .
Workouts with and * are the only ones performed every 5th week, which is my de-load week. De-load week I do not add weight, and stop a few reps short of a real work set. Weeks 1-4 I add weight every week to Squat, Dead and Bench. I eat like a mo fo.
Sorry for the long post. This is what I am using to reach my goals. So an intro to me.