As most of you guys know, I am currently lifting for strength. I created a 10-week strength program with the intensity of the compound exercises increasing every two weeks before attempting to hit a new max for each lift. After completing the first two weeks of the program (and hitting new 6-RM's & 8-RM's for various exercises in the process), it was time to start the third and fourth week of the mesocycle.
Changes to these two weeks: Compound exercises drop from 4x6-8 repetitions to 4x5 repetitions. The assistor exercises (as well as every lift on back and bicep day) stay at 4x10/12 or 3x10/12.
| Monday(Chest/Tris) |
| Bench Press (4x5) |
| Incline Bench (4x5) |
| DB Flys (3x10/12) |
| Skull Crushers/Close Grip Combo (3x10/12) |
| Overhead Pulley Tricep Exts (3x10/12) |
| Dips (3xF) |
| Leg Raises (2x25) |
| Tuesday
(Back/Bis) |
| Bent Over BB Rows (4x10/12) |
| Lat Pulldowns (3x10/12) |
| One-Armed DB Rows (3x10/12) |
| Barbell Curls (4x10/12) |
| Dumbbell Hammers (3x10/12) |
| Standing DB Concentration Curls (3x10/12) |
| DB Forearm Twists (3x20) |
| Decline Sit-ups/Med Ball Twists (2x25)
(Each) |
| Wednesday
(Legs/Shoulders) |
| Barbell Squats (4x5) |
| Barbell Deadlifts (4x5) |
| Step Ups (3x10/12) |
| Leg Extensions (3x10/12) |
| Leg Curls (3x10/12) |
| Leg Press Calf Raises (3x25) |
| Clean and Press (4x5) |
| DB Shoulder Press (3x10/12) |
| DB Front Raises/Lateral Raises (3x12) |
| Bent Over Rear Delt Raise (Head on Bench)
(3x12) |
Cable Crunch (3x25)
Thursday
(Chest/Tris) |
| Bench Press (4x5)+ Drop Set |
| Incline Bench (4x5) + Drop Set |
| Machine Flys (3x10/12) |
| Close Grip Bench (3x10/12) |
| Cable Skull Crushers (3x10/12) |
| Tricep Rope Pulldowns (3x10/12) |
| Leg Raises/Med Ball Twists (2x25) (Each) |
| Friday
(Back/Bis) |
| BB Bent Over Rows (4x10/12) |
| Lat Pulldowns (3x10/12) |
| DB Bent Over Rows (3x12) |
| Barbell Curls (4x10/12) |
| Incline Dumbbell Curls (3x10/12) |
| DB Concentration Curls (3x10/12) |
| DB Forearm Holds (3 for 45 seconds) |
AB Machine (3x25)
| Saturday
(Legs/Shoulders) |
| Front Squats (4x5) |
| Barbell Deadlifts (4x5) |
| Leg Extensions (3x10/12) |
| Leg Curls (3x10/12) |
| Smith Machine Calf Raises (3x25) |
| Military Press (4x5) |
| DB Bradford press (3x10/12) |
| DB Isolated Front Raise/Lateral Raise (3x2) |
| Bent Over Rear Delt Raise (on bench)
(3x12) |
| Leg Raises/Med Ball Twists (2x25) (each) |
|
|
I started week 3 yesterday (Monday), and hit a new 5-RM max on both flat-barbell bench (195), as well as on incline-barbell bench (155). Really excited about the gains that will come!
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