Showing posts with label summer lifting plan. Show all posts
Showing posts with label summer lifting plan. Show all posts

Sunday, June 14, 2009

Upper #1 - And new summer training plan

Well, because of my crappy grades this year, restrictions have been put into effect - one of which is less gym time/no Diablo. With this in mind, I decided to do an upper/lower split training 3 days a week with a focus on gaining mass. I'm tired of being skinny. It needs to change. I am starting this program at a BW of 220lbs.

Here is the Program:

Upper #1/Upper #2/Upper #3:
Incline BB Bench/Seated Overhead Press/Bench Press
Dips/DB Bench Press/Pin Press
T-Bar Row/BB Row/Chin-up
HS Row/DB Row/HS High Row
Skull Crushers Off Floor/Parallel Bar Extensions/Barbell Curls

Lower #1/Lower #2/Lower #3:
Back Squat/Front Squat/Box Squat
Good Morning/Sumo Deadlift/Conventional Deadlift
Incline Sit-ups/Pulldown Abs/Sit-ups on Floor
Standing Calf Raises/Seated Calf Raises/Leg Press Calf Raises

Everything for upper (except arm work) is 3-5 sets x 5-8 reps, and every thing for lower (except abs and calves) is 5 sets x 3-5 reps. Arms, Abs, and Calves are 2-3 sets x 8-12 reps. Over the 2 years of real training I have done, I have noticed that it is these rep ranges that work the best for adding muscle.

Today's Workout was Upper #1. I had to feel it out, so some rep/sets may be off.

Incline Bench (Medium Grip): 135x5
165x5, 3, 2

Dips: BWx8
+45x8, 7, 7

T-Bar Row: 3px5
4px5x5

HS Row: 3px5x5

Skull Crushers off Floor: 75x12, 11