My Workout Schedule

Discussion in 'Strength-Specific Training (SST)' started by BoSox, Oct 9, 2004.

  1. BoSox

    BoSox New Member

    This is my first attempt at a mixed strength-hypertrophy workout. I want maximal strength and explosiveness in my legs and in the chest, and to gain size on my back and arms. This is very bushleague, I admit, so any advice on sets/reps, exercises, excercise arrangement, etc. would be greatly appreciated. Thanks a bunch
    SUNDAY:    Bench: [10,6,3,3] OR [10, 8, 5]
       Incline: [10, 8, 6] Or [3x5]
    Flies: 3x10
         Tricep Press: [10, 8, 6]
         Lat Raises: 3x10
         Lat Pulldowns: 3 sets, HST reps
         Cable Rows: 2 sets, HST reps
         Reverse Curls: 2 sets HST reps
    MONDAY:    Squat: [4x4] or [10, 6, 6, 4]
         SLDL: [10,10 ,8, 8]
         EZ Bar Curl: 2 sets, HST reps
         Incline Curl: 2 sets, HST reps
         Calves: 3 sets
         Forearm Curls: 3 x 10
    TUESDAY:    OFF
    WEDNESDAY:    Speed Bench: [10x3] – [10x3] – [8x3]      Dips: 3x12
         Closegrip: [10, 8, 5]
         Lat Raises: [10, 10, 8, 8]
         Lat Pulldowns: 3 sets, HST reps
         Cable Rows: 2 sets, HST reps
         (Incline Curls: 2-3 sets, HST reps)
    THURSDAY:    OFF
    FRIDAY:     S. Squats: [10x3] – [10x3] – [8x3]
         Leg Extensions: 3x8
         Military Press: [8, 6, 5]
         Lat Pulldowns: 3 sets, HST reps
         Cable Rows: 2 sets, HST reps
         Incline Curls: 2-3 sets, HST reps
         Forearm Curls: 3 x 10
    SATURDAY:    OFF
     
  2. BoSox

    BoSox New Member

    haha anyone?? :confused:
     
  3. kid largo

    kid largo New Member

    I'm the first to admit I don't know jack about strength training.. but isn't that a little high volume?
     

Share This Page