(excluding warm up sets)
Workout 1:
Squats 3x5
Bench 3x5 or SOHP 3x5 (alternating)
Deadlifts 1x5
Core exercise
Workout 2:
Squats 3x5
SOHP 3x5 or Bench 3x5 (alternating)
Pullups and Chinups
Core exercise
Workout 3:
Squats 3x5
Bench 3x5 or SOHP 3x5 (alternating)
Power Cleans 5x3
Core exercise
Core exercise = standing ab pulldowns, weighted NS situps, leg raises, saxon side bends, or overhead press.
I also throw in face pulls every now and then (not getting enough lower delt work without rows)
Workout 1:
Squats 3x5
Bench 3x5 or SOHP 3x5 (alternating)
Deadlifts 1x5
Core exercise
Workout 2:
Squats 3x5
SOHP 3x5 or Bench 3x5 (alternating)
Pullups and Chinups
Core exercise
Workout 3:
Squats 3x5
Bench 3x5 or SOHP 3x5 (alternating)
Power Cleans 5x3
Core exercise
Core exercise = standing ab pulldowns, weighted NS situps, leg raises, saxon side bends, or overhead press.
I also throw in face pulls every now and then (not getting enough lower delt work without rows)
