After a week off, which felt like FOREVER, I was so excited to get back into the gym today! I decided to write out a plan to follow rather than just do whatever, so here was what I did for today's upper body workout:
1)Snatches: 3x6 w/65lbs (just went light on these today)
2)1 arm overhead DB press: 3x6 w/30lbs, 1x9 w/25lbs
3a)Dips: 3x8
3b)Neutral grip pullups: 8-7-6-5
4)Hanging leg raises: 4x8 (I forgot how much I hated these!!! UGH. Not fun.)
*Incline treadmill sprints: 6 x 15 seconds*
This month's tentative training plan:
DAY 1
1)Snatches: 3x6 w/65lbs (just went light on these today)
2)1 arm overhead DB press: 3x6 w/30lbs, 1x9 w/25lbs
3a)Dips: 3x8
3b)Neutral grip pullups: 8-7-6-5
4)Hanging leg raises: 4x8 (I forgot how much I hated these!!! UGH. Not fun.)
*Incline treadmill sprints: 6 x 15 seconds*
This month's tentative training plan:
DAY 1
UPPER
1)Snatch 3x5 or 6x3
2)1 arm DB overhead press 4x6-10
3a)Chinups/Pullups 4x8-10
3b)Dips 3x8-12
4a)Hanging leg raise:
3x8-10
4b)Cable face pulls
4b)Cable face pulls
*5-10 MIN. FINISHER
DAY2
LOWER
1a)Leg curls/pull-throughs/glute
warmups
1b)Standing calf raise 4x8-12
1b)Standing calf raise 4x8-12
2)Front squat 2x6/1x8/1x10-12
3)Hip thrusts 4x6-8/1x15
4)Bulgarian split squat
or walking lunge 4x8-10
5)Ab wheel rollouts 3x8-12
*FINISHER
DAY3
UPPER
1)Pullups
2a)1 arm DB row 4-5x8
2b)HSPUs 4-5x amap
3a) DB incline chest press 4x8-12
3b)Bicep curls 3x10-12
4a)Lateral raises 3x12-15
4b)Cable pushdowns 3x 12-15
4b)Cable pushdowns 3x 12-15
DAY4
LOWER
1)Hang power clean or Trap bar deadlift 4x3-5
2a)Glute ham raise or
single leg back extension 4xamap
2b)Seated calf raise 5x20
Sled pushes, swings
*2-3 times a week I will do my isolation glute exercises either before or after a workout.
Do you all like to plan out your workouts ahead of time like me?
*2-3 times a week I will do my isolation glute exercises either before or after a workout.
Do you all like to plan out your workouts ahead of time like me?
Your workouts look so similar to mine! Love the simplicity!
ReplyDeleteYes, I definitely keep things simple! Sometimes less is more!
Deletelove this post and thanks for sharing your workouts! i usually write my workout the morning of. i haven't been doing the same workouts for 4 - 6 weeks like i have done in the past. instead they change weekly. not huge changes, just slight ones. your training program looks awesome though! how long will you be following these four workouts for? they seriously look so great!
ReplyDeleteThanks! I like to stick with something for 4-6 weeks, with maybe make a few tweaks from week to week.
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