Getting back into the gym after 3 months hiatus.. My goals are to get as big and strong as naturally possible. Been reading a lot of hype on 2x a week frequency so thought about giving it a try . Here's what i come up with . Big strength movements are ramped and accesory things i usually done in straight sets with same working weight.
Im also eating 1.2g of protein. My main concern is that i will stall after a few weeks of following this routine.
Bench Press 3 x 5- work up to a top set in 3
DB Slight Incline Press 3 x 8- straight set
DB Shoulder Press 3 x 8 work up to a top set in 3
DB Laterals 3 x 12-straight set
One Arm Pushdowns 3 x 12-16- straight set
Cable Kickbacks 3 x 12-16 - straight set
Pull:Strength
Pendlay Row 3 x 8- work up to a top set
Wide Grip Pull down 3 x 10-straight
Close Grip Pulldowns 3 x 12-straight
BB shrugs 3 x 15-straight
Hammer Curls 3 x 10-straight
Cable Curls 3 x 15-straight
Legs:
Squat 3 x 5(ramped)
One Leg'd Press 3 x 12
Lying Leg Curls 3 x 12
Rear Delt Flys 3 x 15
Lower Back Extensions 3 x 15
rest
Push:
BB Flat 3 x 10- straight
DB Flat 3 x 12-straight
DB Shoulder Press 3 x 12-straight
DB Laterals 3 x 12-straight
Cordova Extensions 3 x 12-16-straight
Overhead Extensions 3 x 12-16-straight
Pull:
High Row 3 x 12-straight
DB Row 3 x 10-straight
Hammer Strength Row 3 x 12-straight
Rear Delt Row 3 x 12-straight
DB Curls 3 x 12-straight
Pinwheel Rope Curl 3 x 15-straight
Legs:
Bulgerian Lunges 3 x 10
Leg Extensions 3 x 15
Seated Leg Curls 3 x 12
Abs
rest
Im also eating 1.2g of protein. My main concern is that i will stall after a few weeks of following this routine.
Bench Press 3 x 5- work up to a top set in 3
DB Slight Incline Press 3 x 8- straight set
DB Shoulder Press 3 x 8 work up to a top set in 3
DB Laterals 3 x 12-straight set
One Arm Pushdowns 3 x 12-16- straight set
Cable Kickbacks 3 x 12-16 - straight set
Pull:Strength
Pendlay Row 3 x 8- work up to a top set
Wide Grip Pull down 3 x 10-straight
Close Grip Pulldowns 3 x 12-straight
BB shrugs 3 x 15-straight
Hammer Curls 3 x 10-straight
Cable Curls 3 x 15-straight
Legs:
Squat 3 x 5(ramped)
One Leg'd Press 3 x 12
Lying Leg Curls 3 x 12
Rear Delt Flys 3 x 15
Lower Back Extensions 3 x 15
rest
Push:
BB Flat 3 x 10- straight
DB Flat 3 x 12-straight
DB Shoulder Press 3 x 12-straight
DB Laterals 3 x 12-straight
Cordova Extensions 3 x 12-16-straight
Overhead Extensions 3 x 12-16-straight
Pull:
High Row 3 x 12-straight
DB Row 3 x 10-straight
Hammer Strength Row 3 x 12-straight
Rear Delt Row 3 x 12-straight
DB Curls 3 x 12-straight
Pinwheel Rope Curl 3 x 15-straight
Legs:
Bulgerian Lunges 3 x 10
Leg Extensions 3 x 15
Seated Leg Curls 3 x 12
Abs
rest