I have finished a 3 week cycle of wsfsb3 and I’m about to start my second cycle which will last 4 weeks.
Incline Bench Press 3-5RM
Chinups 3x max
Barbell or DB Row whatevers available at the gym 3x8
Seated DB Curls 3x8
Bulgarian Split Squat 2x10
DB Side Bends/Russian Twists*
DB Floor Press 4x12 or 3xmax
Lat Pulldown SS w/ pullups 2xmax
DB Military Press or L-Lateral Raise 3x8-10
DB Triceps Extension 3x10
Reverse Lunge 3x6-10
DB Romanian Deadlift 3x8-10
Leg Lifts 3x15
Decline Ab Crunch 2x10
I know i have made a mistake in my programming, although its probably not very serious. My main goal is to get my triceps strength/mass up as well as progress with my deadlift because i have just started deadlifting.
I was hesitant on whether i should place the DB Floor Press’s as a supplemental exercise on Max Upper or as the main exercise on Rep Upper. If i do keep it on Rep Upper, iwll probably take out the triceps extentions. A little help would be appreciated. I am also wondering if it’s a good idea to have Chinups/Pullups twice a week.