my 6 day per week weight routine
my buddy made this routine for me and i was wondering what you guys think.
at 140lbs my current maxs are 205 on bench, approximately 225 on squat, and 285 on dead.
Quote:
squat on monday, wed, friday and sat.
deadlift on mondays heavy, and again on wed light.
bench on tues and do light upper body work on thurs.
abs 2-3 times a week
week 1
monday-
full squat 4 sets of 9 with 160
deadlift up to 215 for 2 reps then 170 for 8 sets of 3 with 45 sec between them
bend overs- 3 sets of 5-6
tues-
comp bench press- 2 sets of 135 for 10
incline- 3x10
close grip 3x10
wed-
full squat- 5 sets of 7 with 170
sumo dl 8 sets of 3 with 170
heavy back work using 1 exercise- t bar rows, bent rows, sldl, heavy chins
thurs-
soft benching- incline or flat dumb bells 2-3 sets of 8-12
over head press- 2x10 with 110
side and rear delt raise 2-3 sets of 8-15
fri-
full sq 7 sets of 5 180
pull til knees- 3x5 with 185 (conv)
sat-
full squat 10 sets of 3 with 190
snatch 15 single with anything
sun-off
one note is that i cant come close to over head presses 110 for 10. i can do 95 about 4 or 5 times so im good for 75 or maybe 80. last night i did 2 sets of 4 with the 95 and then did 70 for my 2 sets of 10.