Lector606 
"I want to Improve For A Sport."
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I decided to post this because I get a lot of PM's. This is what I do in the weightroom exactly:
Monday:
Bench press variation (bench, incline barbell, or close grip bench) 3 sets of 5. On the last set if I am able to get more than 5 reps I will increase the weight by 5lbs next week.
Barbell bent over row 3x6-8
Rear delt exercise 2x8-15
Curls 2x6-8
Non weighted ab circuit
Tuesday:
Trap bar deadlifts or squats/box squats 3x5, same deal as with bench.
Front squats or bulgarian squats (depending on what my first exercise was and how I'm feeling) 2-3 sets of 6-10
Posterior chain exercise (good mornings, stiff legged deadlifts, or glute ham raises/hyperextensions) 2-3x8-15
Weighted planks/bridges/whatever you call them 3 x a couple minutes (use around 45-65 lbs on my back).
Thursday:
Incline Dumbbell Bench or Weighted dips 3x5-8
Weighted chins 3x5
Shrugs 2x8-12
Skullcrushers 2x6-8
Weighted ab exercise (varies)
Plate pinches 2-3 sets
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That's what I do for weights in a week. I have a busy schedule with sports and that's all I can handle. In total I guess I do about 7-8 interval cardio sessions in a week on top of this. If you guys have questions feel free to PM me but hopefully this will reduce the volume.
Best of luck with your training. |
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