Working on my Routine

**bigDman** · 12-08-2005, 11:20 PM

This is what ive got so far

Any comments, critques, critism, is welcome

Moday AM GPP(slead Work)
PR ME upper
Tuesday ME Lower
Wed Rest
Thursday AM: Agility work
PM: RE Upper
Friday RE lower
Saturday Sprint work
Sunday GPP(slead and medicine ball)
Max-Effort Upper Body Lifting
Flat bench/floor Press/Board Press warm-ups then 5 sets going from reps of 10 to 3. Go for a hard triple. Once you get the triple easy go up 5lbs. Make your last heavy set the one that counts the most.
Dumbbell Floor press/ elbow out ext/behind the head ext/close grip bench/JM press 2x2-5
JM Press/ Close Grip Bench/ Dumbbell Floor Press/Elbow Out ext/ Behind the head extension 2x3-5
Military Press/Push Press/Face pulls/Dumbbell Shoulder Press/Bradford Press 3x6-10
Band Pull Apart 1x10
Cable crunches 3x6-12
Russian Twist 2x6-12

Total Sets: 20

Max-Effort Lower Body Lifting
Squat/ Deadlift / Box Squat/ Deadlift Off platform Work up to a max set of 3-5 reps
One legged squat/ step-up/ Lunges 2x8-12
Good Morning/ SLDL 2x3-8
Bent rows/ T bar rows/ Barbell Shrugs 2x3-8
Pull-ups 2xfailure
Back Extensions 2xfailure
GHR 2xFailure

Total Sets: 17

Repetition Upper Body Strength Training
Barbell Bench Press 3 sets of Max reps at 95 lbs/ 2-3-4 board press for 2 sets/ 5x3 Speed Bench
Close Grip Bench/ /JM Press/Triceps Extensions/Behind the head extension 2x12-15
Behind the head triceps extensions/ Dumbbell Floor Press/ Close grip bench/Elbow Out ext/ JM Press2x12-15
Push Press/Bradford Press/Dumbbell shoulder Press/Face Pulls/Military Press 3x12-15
Bradford Press/ Lat rises/ face Pulls/ Military Press/ Dumbbell shoulder press 3x12-15
Band Pull Apart 1x15-20
Leg Throws 1x25
Crunches 1x25
Leg Rises 1x25

Total sets 17-20

Repetition Lower Body Strength Training
Speed Squat/Speed Deadlift/Speed Box squat/ Speed Deadlift 5x3
Good Morning/ SLDL 2x3-8
Barbell Shrugs/ Dumbbell Bent rows / T bar rows/ Bent Barbell rows 3x4-8
Barbell curls (Alternating between ezbar thick bar and regular bar every week)/ Alternating Dumbbell curls/ Hammer Curls 3x6-10
Back Extensions 2xfailure
GHR 2xFailure

Total sets 20

**Peaked_18** · 12-08-2005, 11:37 PM

Looks okay.

A repitition day really isn't going to 1,000 reps. Try for 12-15 reps on some lifts and your squat is a basic speed workout.

**bigDman** · 12-08-2005, 11:41 PM

Change things up a little

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12-08-2005, 11:37 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Looks okay. A repitition day really isn't going to 1,000 reps. Try for 12-15 reps on some lifts and your squat is a basic speed workout.