roggernrogger
New member
This is the workout I have been following for a while with good results, my target is general strength development. Please review my workout and how it can be made better:
Monday
Squats 3 x 5 (sets/reps) - last set is AMRAP
Zercher Box squats 3x5
RDL 3x12
Overhead press 3X5
Front raise 3x10
Farmers walk: 45 Second rounds x 5
Tuesday
Running 45min
Wednesday
pull ups 3sets AMRAP
Horizontal Rows 3 sets AMRAP
zercher deadlift 3x5
Bicep curl 3X10
kettlebell swing 5 X10
Thursday
Swimming 45min
Friday
Deadlift 3x5
Jefferson curl 3X10
High Incline press 3X5
Tricep extension 3X10
Trap bar jump 5X3
Suitcase carries: 45 second rounds x3(each hand)
Monday
Squats 3 x 5 (sets/reps) - last set is AMRAP
Zercher Box squats 3x5
RDL 3x12
Overhead press 3X5
Front raise 3x10
Farmers walk: 45 Second rounds x 5
Tuesday
Running 45min
Wednesday
pull ups 3sets AMRAP
Horizontal Rows 3 sets AMRAP
zercher deadlift 3x5
Bicep curl 3X10
kettlebell swing 5 X10
Thursday
Swimming 45min
Friday
Deadlift 3x5
Jefferson curl 3X10
High Incline press 3X5
Tricep extension 3X10
Trap bar jump 5X3
Suitcase carries: 45 second rounds x3(each hand)