nabthefool
New member
I have been going to the gym for about 3 years now and found my current workout from a youtube video about a year ago. I have seen great results and my strength is increasing but i was just curious if there is anything anyone would recommend to better optimize my gains or if i should keep it the same.
Day 1- upper body- strength:
(Alternate btwn Pushing and Pulling Exercise)
(Heavy Loads Low Rep ranges 5X5)
(Compensate for lower reps w/ higher sets)
(3 or 4 sets per exercise w/ 8-15 reps)
After 4 weeks start back to normal reps but increase initial weight.
SQUAT PR: 315
BENCH PRESS: 265
DEADLIFT:245
Day 1- upper body- strength:
(Alternate btwn Pushing and Pulling Exercise)
(Heavy Loads Low Rep ranges 5X5)
- Vertical Pull (any exercise pulling weight towards body) 100/110/120
- Triceps 90/100/110
- Barbell Row 80/90/100/
- Vertical Press (any exercise pushing weight overhead) 80/90/100/
- Bench Press 165/185/205/
- Biceps 45/50/55/
- Incline Chest Press 165/185/205/
(Compensate for lower reps w/ higher sets)
- Standing Calf Raise 230/240/250/
- Hip Hinge 80/90/90/
- Leg Press 220/260/290/
- Squat: 155/205/225/
(3 or 4 sets per exercise w/ 8-15 reps)
- Triceps 90/100/110
- Chest Fly 110/120/130
- Overhead Press 70/80/90
- Lateral Raise 17.5/20/22.5
- Incline Barbell Bench Press 125/135/155/
- Chest Dips BW/BW/30
- Rear Delts 110/120/130/
- Lat Pulldown 90/100/110/
- 1 Arm Row 80/100/105/
- Horizontal Pull 110/120/135/
- Biceps 35/40/45/
- Leg Curl (3x12) 145/150
- Standing Calf Raises (4x15) 130/160/180/
- Deadlift (4x6)185/225/245/
- Hack Squat (3x12) 75/80/85/
- Walking Lunges w/ long stride (4x10) 45/50/55/
After 4 weeks start back to normal reps but increase initial weight.
SQUAT PR: 315
BENCH PRESS: 265
DEADLIFT:245