Switching to a new routine next week and need some help with the rep scheme .... goal is to continue putting on mass and increasing strength ... what do you guys/gals think would be the way to go? any suggestions on changing up the routine are welcome also ... thanks
Upper A
Hammer Pull Ups 3 x 8
Incline Bench Press 3 x 8
One Arm Row Variation 2 x 8
Weighted Dips 2 x 8
Straight Bar Curl 3 x 8 (superset)
DB Overhead Press 3 x 8 (superset)
Upper B
Wide Grip Pull Ups 3 x 8
Flat Bench Press 3 x 8
V-bar Pulldowns 2 x 8
Face Pulls 3 x 8
Hammer Curl 3 x 8 superset
DB Skullcrushers 3 x 8 superset
Lower A
Squat 4 x 10
Leg Press 3 x 10
Lunge 1 x 10
Standing Calf Raise 2 x 10
Cable Rope Crunches 2 x 15
Plate Side Bends 2 x 15 (superset)
Hanging Leg Raises 2 x 15 (superset)
Lower B
Front Squat 4 x 10
Deadlift 3 x 10
Lunge 1 x 10
Seated Calf Raise 2 x 10
Cable Rope Crunches 2 x 15
Plate Side Bends 2 x 15 (superset)
Hanging Leg Raises 2 x 15 (superset)
Upper A
Hammer Pull Ups 3 x 8
Incline Bench Press 3 x 8
One Arm Row Variation 2 x 8
Weighted Dips 2 x 8
Straight Bar Curl 3 x 8 (superset)
DB Overhead Press 3 x 8 (superset)
Upper B
Wide Grip Pull Ups 3 x 8
Flat Bench Press 3 x 8
V-bar Pulldowns 2 x 8
Face Pulls 3 x 8
Hammer Curl 3 x 8 superset
DB Skullcrushers 3 x 8 superset
Lower A
Squat 4 x 10
Leg Press 3 x 10
Lunge 1 x 10
Standing Calf Raise 2 x 10
Cable Rope Crunches 2 x 15
Plate Side Bends 2 x 15 (superset)
Hanging Leg Raises 2 x 15 (superset)
Lower B
Front Squat 4 x 10
Deadlift 3 x 10
Lunge 1 x 10
Seated Calf Raise 2 x 10
Cable Rope Crunches 2 x 15
Plate Side Bends 2 x 15 (superset)
Hanging Leg Raises 2 x 15 (superset)
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