gf_bauer_power 
"Add 5 lbs in muscle over the winter bulking season. Also to get my personal trainer certification prior to getting out of the military."
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Im trying a new program for general muscle and strength gain. Known as the 5 x 5 program tho I alter it a little bit. All weights are heavy enough to cause complete failure on the final few reps of the final set. Usually I superset all the excersizes together so I dont rest much more than 30-60 seconds.
Monday
Squats 5 sets of 6
leg press 5 sets of 6
leg extensions 5 sets of 6
leg curls 5 sets of 6
Weighted situps on a decline bench 5 sets of 6
Hanging knee raises 5 sets to failure
Tuesday
Noon workout
Bench 5 sets of 6
Incline 5 sets of 6
Chest flyes 5 sets of 6
Afternoon workout
Weighted dips 5 sets of 6
Tricep pushdowns 5 sets of 6
Tricep extensions 5 sets of 6
Seated calf raises 5 sets of 6
Leg press calf raises 5 sets of 6
Wednesday
Noon workout
Deadlift 5 sets of 6
Lat pull-downs 5 sets of 6
Bent over rows 5 sets of 6
T-bar rows 5 sets of 6
Goodmornings 5 sets of 6
Afternoon workout
Barbell curl 5 sets of 6
one arm preacher curls 5 sets of 6
alternating db curls 5 sets of 6
Weighted situps on a decline bench 5 sets of 6
Hanging knee raises 5 sets to failure
Thursday
Over-head bb press 5 sets of 6
Arnold presses 5 sets of 6
Upright rows 5 sets of 6
Side Lat raises 5 sets of 6
Front raises 5 sets of 6
Rear raises 5 sets of 6
BB shrugs 5 sets of 6
Friday
Seated calf raises 5 sets of 6
Leg press calf raises 5 sets of 6
Weighted situps on a decline bench 5 sets of 6
Hanging knee raises 5 sets to failure
Saturday
1-1 1/2 hour of cardio either elliptical or treadmill
Sunday
1-1 1/2 hour of cardio either elliptical or treadmill |
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