After going over some short and long-term goals with my training partner and discussing recent changes made to the training schedule, we've settled on an Upper/Lower Split.
The basic cycle is Lower / Upper / Rest-day / Repeat, with two variations of each day ('A' workout & 'B' workout)
Regarding Deloads; they will be done for one Lower/Upper/Rest cycle (3days) every 2-4 weeks. I haven't been very good with incorporating deloads in the past, so I'm going to see how It works out.
Lower-Body A
Deadlift: 3-5 x 5
Squat (Light): 3-5 x 10
Leg Curl: 3 x 12
Upper-Body A
Dips: 3-5 x 5
Db Row: 3-5 x 10
BTN Press: 3-5 x 8
Single-Arm Pulldown: 3-5 x 10
(optional) Face-pull / Arms: 2 x 12
Rest Day
Lower-Body B
Squat: 3-5 x 5
Deadlift: (Light) 3-5 x 10
Band Good morning: 3 x 15+
Upper-Body B
O.H. Press: 3-5 x 5
Chins: 5 x 5
Flat Db Press: 3-5 x 10+
Single-Arm Row: 3-5 x 10
(optional) Face-pull / Arms: 2 x 12
Rest Day
The basic cycle is Lower / Upper / Rest-day / Repeat, with two variations of each day ('A' workout & 'B' workout)
Regarding Deloads; they will be done for one Lower/Upper/Rest cycle (3days) every 2-4 weeks. I haven't been very good with incorporating deloads in the past, so I'm going to see how It works out.
Lower-Body A
Deadlift: 3-5 x 5
Squat (Light): 3-5 x 10
Leg Curl: 3 x 12
Upper-Body A
Dips: 3-5 x 5
Db Row: 3-5 x 10
BTN Press: 3-5 x 8
Single-Arm Pulldown: 3-5 x 10
(optional) Face-pull / Arms: 2 x 12
Rest Day
Lower-Body B
Squat: 3-5 x 5
Deadlift: (Light) 3-5 x 10
Band Good morning: 3 x 15+
Upper-Body B
O.H. Press: 3-5 x 5
Chins: 5 x 5
Flat Db Press: 3-5 x 10+
Single-Arm Row: 3-5 x 10
(optional) Face-pull / Arms: 2 x 12
Rest Day
No comments:
Post a Comment