Pumpatron

My Power Rack, Bench & Weights arrive tomorrow and I'll be starting this home routine. I've had to replace some exercises I used to do such as T-Bar Rows, Leg Press, Hanging Leg Raises etc as I don't have the equipment. I'll be doing 6 reps for compounds & 10 reps for isolations as a general rule. Anyway, here it is:



Monday - Chest, Biceps & Abs

• 3 x 6 Flat Bench Press
• 3 x 6 Incline Dumbbell Bench Press
• 3 x 10 Flat Chest Flyes

• 3 x 10 Barbell Curls
• 3 x 10 Hammer Curls

• 3 x 12 Weighted Crunches


Tuesday - Legs, Forearms & Abs

• 3 x 6 Full Squats
• 3 x 6 Stiff Leg Deadlifts
• 3 x 15 Standing Calf Raises

• 3 x 10 Reverse BB Curls
• 3 x 10 Barbell Wrist Curls

• 3 x 12 Weighted Crunches


Wednesday - Off



Thursday - Shoulders, Triceps & Abs

• 3 x 6 Seated Barbell Military Press
• 3 x 10 Bent Over Rear Delt Raises
• 3 x 10 Side Lateral Raises

• 3 x 6 Close Grip Bench
• 3 x 10 Skullcrushers

• 3 x 12 Weighted Crunches


Friday - Back, Traps & Abs

• 3 x 6 Weighted Pull-Ups
• 3 x 6 Deadlifts
• 3 x 6 Bent Over Barbell Rows
• 3 x 6 Dumbbell Rows

• 3 x 10 Shrugs

• 3 x 12 Weighted Crunches


HK

__________________
Trainee Under Myself!

"2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket"

Now Ask Yourself... Which Mouse Are YOU?

DJSTARER

looks like a quality standard split. I might change the rep ranges on your two big moves each day so they didn't match.

example:
BB Bench 3X6
Incline Bench 3X10

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition