Advertisement
Not a member of Pastebin yet?
Sign Up,
it unlocks many cool features!
- *alternate means 4 weeks on, 4 weeks off
- squat/press with 531 template [fresher, bastard variants]
- alternate pullups 3 x 6-8 and 10-12?, or between weighted and bodyweight pullups?
- back raises 3x15?
- alternate db bench 3x10ish with flyes?
- alternate rear laterals 3x20 and side laterals?
- deadlift/bench with 531 template [fresher, bastard variants]
- alternate db row 3x10 with t-bar?
- alternate dips 3 x 10-15 with bodyweight dips?
- cable/machine curls 3x10ish
- strict slow db curls 2 x 10-20 low rest
- box jump warmup 3x3 ish + back off
- leg press 2x10 + back off?
- lying leg curls 2x15 + back off
- abductor 2 x 10-20
- adductor 2 x 10-20
- seated calf raise 3 x 10-20
- lat pulldowns 2 x 10-20 (alternating weight moved and MMC focus with pause at the bottom?)
- cable kickbacks 2 x 10-20 (alternating weight moved and MMC focus with pause at the back?)
- thoughts: the two at the end of assistance day seem out of place so maybe this is unnecessary,
- but it would seem like too much on the other days after those other exercises,
- and am i really getting enough work on the other two days?
Advertisement
Add Comment
Please, Sign In to add comment
Advertisement