This full body workout is one I have been dedicated to since March. "Day A" is the heavy training day with simple, heavy compound movements. "Day B" is the lighter training day with higher rep sets. "Day C" is the medium training day with moderate rep ranges with primarily heavy compound lifts. The key component of this workout is starting with a leg exercise, especially the 20 rep squat on the last day. For some days, I occasionally change the exercise, such as "Goodmornings" for Deadlift. Core-exercises are added twice per three-day rotation, as well. I have definitely felt and observed improvements in overall strength and suggest this workout to anyone looking to drastically change up their routine.
"Day A" | ||
---|---|---|
First lifting day of the week | ||
Exercise | Sets | Reps |
Squat | 3 | 3-5 |
Deadlift | 1 | 5 |
Bench Press | 3 | 3-5 |
Seated Barbell Press | 3 | 3-5 |
"Day B" | ||
---|---|---|
At least one day of rest after "A" | ||
Exercise | Sets | Reps |
Leg Press or Leg Extension | 2 | 15 |
Dumbbell Flys or Weighted Chest Dip | 2 | 15 |
Lat Pull Down or Wide Grip Pull Up | 2 | 15 |
Leg Curl | 2 | 15 |
Dumbbell Lateral Raise | 2 | 15 |
Skull Crushers or Cable Tricep Extension | 2 | 15 |
Concentration Curl or EZ Bar Preacher Curl | 2 | 15 |
Seated Calf Raise | 2 | 15 |
Rear Laterals | 2 | 15 |
"Day C" | ||
---|---|---|
At least one day of rest after "B" | ||
Exercise | Sets | Reps |
Squat | 1 | 20 |
Dumbbell Bench Press | 3 | 6 to 10 |
Bent Over Row | 3 | 6 to 10 |
Romanian Deadlift | 2 | 6 to 10 |
Seated Dumbbell Press | 3 | 6 to 10 |
French Press or Close Grip Bench Press | 2 | 6 to 10 |
Barbell Curl or Dumbbell Curl | 2 | 6 to 10 |
Standing Calf Raise | 2 | 6 to 10 |
Thanks for reading,
CS
Hey There. Did you gain ONLY strenght pra did you gain muscle mass as well? Thank you
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