- Joined
- Aug 23, 2022
- Messages
- 9
- Reaction score
- 4
- Points
- 3
Bulk 3-4 months~cut 3-4 weeks~1 week deload at maintenance.
All bodyweight exercises i do to failure all sets. Sets 6-9 8-12 12-15 [ set 1] taken to failure/near failure at max weight within range [set 2-3] reduce weight 20% taken near failure increasing weight once hit upper range first set.
Warmup for upper body: nothing near failure. I also warm up to max rep movement with lighter weight before first working set
Equipment utilized:
Dumbells
Adjustable bench
Bands
The tower of power
Gym membership to anytime fitness
Band pull apart x1 [20-30]
Band pushdown x2 [20-30]
Band ohp x1 [20-30]
Warmup for legs: nothing near failure
BW squats x2
BW lunges x2
Monday:
DB incline Bench 3x8-12
DB Side latteral 3x12-15
Dips amrap x2
Band pushdowns 3x12-15
Tuesday:
Neutral grip pullup amrap x3
Inverted row amrap x3
Farmer walks x3 ( shrugs amrap at beginning and end of walk)
Band preacher bar curl 3x12-15
Wednesday:
DB split squat for quads 3x8-12
DB lunge step back 3x8-12
Nordic curl x2 amrap
Thursday:
Hammer curl 3x12-15
Tricep dip x3 amrap (static holds at top position at fail)
Ez curl bar up right row 3x12-15
Friday:
Rest/Recover/Reflect
Saturday:
Close grip bench 3x6-9 elbows not breaking plane of back
Cable fly 2x12-15
Chest supported row 3x6-9
Cable lat pullover 2x12-15
Sunday:
Trap bar DL 3x6-9
Reverse hack squat 3x6-9
Bodyweight hyperextension x3 amrap
*abs everday*
Fuck calves
All bodyweight exercises i do to failure all sets. Sets 6-9 8-12 12-15 [ set 1] taken to failure/near failure at max weight within range [set 2-3] reduce weight 20% taken near failure increasing weight once hit upper range first set.
Warmup for upper body: nothing near failure. I also warm up to max rep movement with lighter weight before first working set
Equipment utilized:
Dumbells
Adjustable bench
Bands
The tower of power
Gym membership to anytime fitness
Band pull apart x1 [20-30]
Band pushdown x2 [20-30]
Band ohp x1 [20-30]
Warmup for legs: nothing near failure
BW squats x2
BW lunges x2
Monday:
DB incline Bench 3x8-12
DB Side latteral 3x12-15
Dips amrap x2
Band pushdowns 3x12-15
Tuesday:
Neutral grip pullup amrap x3
Inverted row amrap x3
Farmer walks x3 ( shrugs amrap at beginning and end of walk)
Band preacher bar curl 3x12-15
Wednesday:
DB split squat for quads 3x8-12
DB lunge step back 3x8-12
Nordic curl x2 amrap
Thursday:
Hammer curl 3x12-15
Tricep dip x3 amrap (static holds at top position at fail)
Ez curl bar up right row 3x12-15
Friday:
Rest/Recover/Reflect
Saturday:
Close grip bench 3x6-9 elbows not breaking plane of back
Cable fly 2x12-15
Chest supported row 3x6-9
Cable lat pullover 2x12-15
Sunday:
Trap bar DL 3x6-9
Reverse hack squat 3x6-9
Bodyweight hyperextension x3 amrap
*abs everday*
Fuck calves
