I wanted to get some input on my workout I’ve started to use. It is a combination of several training styles I have seen on this site (Tsunami, modified Westside, Ripped, Rugged, and Dense). The days are figuartive as my schedule changes quite a bit depending on how I feel that day. I’m 5’9", 179 lbs, been lifting for 6 years, only 1.5 of those as an informed lifter.
Mondays (days are figurative) → chest/ triceps
Bench press (barbell) ? 3 warm-up sets followed by reps of 1, 6, 1, 6, 1, 6, rest periods of 60-75 seconds
Incline Press (dumbbells) ? 3x6-8 reps, rest periods of 45-60 seconds
Close Grip Bench ? 3 x 4-6, rest periods of 45-60 seconds
Military Press → 2 x 6-8, rest periods of 60 seconds
Tuesdays → Quad Day
Squats ? 3 warm-up sets, followed by 5 sets of 5 reps, rest period = 60-75 seconds
Lunges (dumbbell) ? 2 x 8-10 rest period = 45-60 seconds
Calf Raise ? 3x 8-10 rest period = 45-60 seconds
Rope Pulldowns (for recovery) ? 3 x 8-10
Thursday ? Back/Bi’s
Pull-ups - warm-up of some kind (usually bench press), followed by 1, 6, 1, 6, 1, 6, rest period of 75 seconds
Bent over row ? 3x6-10 rest period of 45 seconds
DB Curl ? (temp variation with hold) ? 3x6-8 rest period = 60 secs
Rope Pull downs ? 3x4-7 rest period = 60 sec
Friday ?> hammy day
Dead lifts ? 3 warm-up sets followed by 5x5 rest period of 75 seconds
Barbell step-ups with knee lift 3-4x8-15-rest period of 60 secs
Good mornings ? 3-4 x 8-10
Let me know what you think,
mike