WARM UP :
- Stretch ( 3 minutes )
- Push ups : 10 x 3
MAIN : 2 days split
Day 1 :
- Squat : 5 x 5
- Bench press : 5 x 5
- Pull up : 8 x 5-3
- Dip : 12 x 4
Day 2 :
- Squat : 5 x 5
- Close grip bench press : 5 x 5
- Deadlift : 3 x 5
- Chin up : 8 x 5-3
COOL DOWN :
- Stretch + abs
Tips :
- The sets indicated, doesn't include build up sets
- Increase the weight every two sessions
- If sets and reps cannot be finished, try again next workout, if failed again, step back one weight
CLASSIC
The
SPLIT
DAY 1 : Chest & Back
-
Bench press : 6 x 5 (alt 1)
-
Pull up/inverted row : 6 x 8 (alt 1)
-
Incline press : 4 x 6 (alt 2)
-
One arm row : 4 x 6 (alt 2)
-
Push ups: 2 x 15
DAY 2 : Biceps/Triceps :
-
Barbell curl: 3 x 6
-
Close grip bench : 3 x 6
-
Military Press : 4 x 5
-
Dumbbell Curl: 4 x 12
-
Overhead extensions: 4 x 12
-
BB curl (negative): 8 x 3
-
Tri Dips: 8 x 3
DAY 3 : Lower body :
-
Conventional Squat : 5 x 5
-
Calf raise : 3 x 12
-
Conventional Deadlift : 5 x 5
-
Front weighted squats : 3 x 12
STRENGTH GAINZ
WARM UP : Dynamic movements
-
Jump rope : 2 - 3 minutes
-
Squat jump : 8
-
Jumping jack : 12
-
Push up : 8
MAIN :
-
HIIT ( treadmill ) : 30 seconds off/1 minute on ( 6/12(14))
-
Flying 30m : 10 reps
-
Jump squat ( dumbbell ) : 8 x 4
-
Box jump : 8 x 4 (shouldn’t it be high rep?)
-
Core Combo
COOL DOWN : stretch
Explosive
