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"5x5 !! Main goals are to have increase in muscle mass and significant strength gains."
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Current Program
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MAX-OT Workout Plan.
Week 1
Mon - Set A
Tue - Set B
Wed - Set C
Fri - Set A
Week 2
Mon - Set B
Tue - Set C
Thu - Set A
Fri - Set B
Week 3
Mon - Set C
Wed - Set A
Thu - Set B
Fri - Set C
Set A (Back, Biceps, Forearms)
- Dead lift
- Lat Pull down
- Seated Rows
- Barbell Bicep Curls
- Dumbbell Bicep Curls
Set B (Chest, Shoulders, Triceps)
- Bench Press
- Incline Bench Press
- Decline Bench Press
- Military Press
- Dumbbell Side Laterals
- Triceps Lying Press
- Triceps Pull downs
Set C (Legs, Calves, Abs)
- Squats
- Lunges
- Stiff-Leg Dead lift
- Standing Barbell Calf Raises
- Machine Calf Raises
- Weighted Machine Crunches
- Jackknives
- Dumbbell Oblique Side Crunches
Prevous Program
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5x5 Workout Plan.
Mondays:
Squats - 5x5
Flat Bench Press - 5x5
Bent-over Barbell Rows - 5x5
Wednesdays:
Squats - 4x5
Military Press / Incline Bench - 4x5
Deadlift - 4x5
Friday:
Squat - 4x5, 1x3, 1x8
Flat Bench Press - 4x5, 1x3, 1x8
Bent-over Barbell Rows - 4x5, 1x3, 1x8
Assistance Exercises:
1. Weighted Dips
2. Weighted Decline Crunches
3. Barbell/Dumbell Bicep Curls
4. Calf Raises/Presses
5. Chin Ups |
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