amenaphus 
"I want to look good in a 2 piece bathing suit without looking like a toothpick."
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5X5 WORKOUT-strength training 1 week alternating with 10x10 the next week for 4 weeks
Monday:
SQUAT* 5 sets/5 reps
LEG PRESS* 5 sets/5 reps
Leg Extensions 3 sets/15 reps
Standing Calf Raise 3 sets/15 reps
Cable Crunch 3 sets/15 reps
Wednesday:
BENCH PRESS* 5 sets/5 reps
INCLINE DUMBBELL PRESS* 5 sets/5 reps
Hammer Strength behind the neck press 3 sets/8 reps
Close-grip bench press (usually use EZ bar) 3 sets/8 reps
Hanging Leg Raise 3 sets/15 reps
Friday:
DEADLIFT* 5 sets/5 reps
ROMANIAN DEADLEFT* 5 sets/5 reps
T-bar row 3 sets/8 reps
Lying leg curl 3 sets/15 reps
Russian twist 3 sets/15 sets
*5x5 workout- With regards to the weight I do, I use the maximum weight. With 10x10 I would drop the maximum weight down about 20%. |
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