Here's what my current weight training program is going to look like for the next 4-6 weeks:
Upper1:
1)Weighted pullups 5 sets of 3-8 reps
2a) Dumbbell bench press 4 sets of 6-10
2b) BB row 4 sets of 10-12
3a) Handstand pushups or dumbbell push presses
3b) Weighted decline situps
-Short finisher(jump rope, battle ropes, burpees, etc.)-
Lower 1:
1)Power clean or snatch 3 sets of 3-5
2)Front Squat 3 sets of 4-6
3)Deadlifts 2 sets of 6-8(once every 2 weeks)
4a) Leg press 3x10-15
4b)Single leg RDL 3x8-12
Short finisher or sled sprints
Upper 2:
Muscle up x3-5
1a) Military press 4 sets of 4-8
1b) Pullups
2a)1 arm DB row 4 sets of 6-12
2b) Feet elevated pushups 4 sets of 10-12
Lower 2:
1) Box jumps
2) Squats 3-4 sets of 4-10
3a) RDL 3 sets of 8-12
3b) Step up 3 sets of 10-12
4a) Hanging leg raise
4b) Standing calf raise
Sprints or sled sprints
Upper1:
1)Weighted pullups 5 sets of 3-8 reps
2a) Dumbbell bench press 4 sets of 6-10
2b) BB row 4 sets of 10-12
3a) Handstand pushups or dumbbell push presses
3b) Weighted decline situps
-Short finisher(jump rope, battle ropes, burpees, etc.)-
Lower 1:
1)Power clean or snatch 3 sets of 3-5
2)Front Squat 3 sets of 4-6
3)Deadlifts 2 sets of 6-8(once every 2 weeks)
4a) Leg press 3x10-15
4b)Single leg RDL 3x8-12
Short finisher or sled sprints
Upper 2:
Muscle up x3-5
1a) Military press 4 sets of 4-8
1b) Pullups
2a)1 arm DB row 4 sets of 6-12
2b) Feet elevated pushups 4 sets of 10-12
Lower 2:
1) Box jumps
2) Squats 3-4 sets of 4-10
3a) RDL 3 sets of 8-12
3b) Step up 3 sets of 10-12
4a) Hanging leg raise
4b) Standing calf raise
Sprints or sled sprints
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