Benman73 
"Short term: to bench press 350 lbs, squat 500 lbs, and to deadlift 450 lbs"
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This is a four week rotation, warming up with calves and finishing with abs each day. The goal is to hit the larger muscles every four to five days and the smaller muscles every two or three days, with no more than three days of lifting in a row without a rest day.
week 1
monday = chest, triceps, shoulders
tuesday = heavy legs
wednesday = back, biceps, traps
thursday = rest
friday = chest, shoulders
saturday = lower back, light legs
sunday = triceps, biceps
week 2
monday = rest
tuesday = chest, triceps, shoulders
wednesday = back, biceps, traps
thursday = heavy legs
friday = rest
saturday = chest, triceps, shoulders
sunday = rest
week 3
monday = lower back, light legs
tuesday = back, biceps, traps
wednesday = chest, shoulders
thurdsay = rest
friday = triceps, biceps
saturday = heavy legs
sunday = chest, shoulders
week 4
monday = rest
tueday = rest
wednesday = back, biceps, traps
thursday = chest, triceps, shoulders
friday = lower back, light legs
saturday = rest
sunday = rest
repeat |
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