Monday: Quads, Hams
Squats - 2-3 warm-up sets of 10 reps
4 sets max reps with 10RM
Stiff leg deads - 4 sets max reps with 10RM
Walking db lunges - 3 lengths of a corridor
Leg extensions - 3 sets max reps with 12RM
Tuesday: Chest, Triceps
Incline db press -1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Weighted dips - 4 sets max reps with 10RM
Pec deck - 4 sets max reps with 12RM
Decline skull crushers - 4 sets max reps with 12RM
Thursday: Back, Biceps
Deadlifts - 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM
Wide grip pullups - 4 sets max reps
Seated cable rows - 4 sets max reps with 10RM
Barbell curls - 4 sets max reps with 12RM
Friday: Shoulders, Calves
Seated bb press - 1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Leaning lateral - 3 sets max reps with 12RM
Bent over lateral - 3 sets max reps with 12RM
James' Three Minute Calf Workout
Is it not that bad??
my lifts are
deadlift - 315 x 6
squat - 285 x 8
inc db press - 100 x 6
seated bb press - 125 x 6
Squats - 2-3 warm-up sets of 10 reps
4 sets max reps with 10RM
Stiff leg deads - 4 sets max reps with 10RM
Walking db lunges - 3 lengths of a corridor
Leg extensions - 3 sets max reps with 12RM
Tuesday: Chest, Triceps
Incline db press -1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Weighted dips - 4 sets max reps with 10RM
Pec deck - 4 sets max reps with 12RM
Decline skull crushers - 4 sets max reps with 12RM
Thursday: Back, Biceps
Deadlifts - 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM
Wide grip pullups - 4 sets max reps
Seated cable rows - 4 sets max reps with 10RM
Barbell curls - 4 sets max reps with 12RM
Friday: Shoulders, Calves
Seated bb press - 1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Leaning lateral - 3 sets max reps with 12RM
Bent over lateral - 3 sets max reps with 12RM
James' Three Minute Calf Workout
Is it not that bad??
my lifts are
deadlift - 315 x 6
squat - 285 x 8
inc db press - 100 x 6
seated bb press - 125 x 6
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