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Do you want want a routine that will knock you on the ground? Here are
a few you can try. For the first routine, go through the exercises
with NO REST in between sets. If you want to, you can do 2 sets of
each exercise and rest for ONE MINUTE between sets and lifts. If you
hit it hard, it should knock you out.
Routine 1
Monday
- 1 x 15 - 20 reps Squat to Failure
- 1 x 6 - 10 reps Calf Raise
- 1 x 6 - 10 reps Bench Press to Negative
Failure
- 1 x 6 - 10 reps Shoulder Press to Negative
Failure
- 1 x 6 - 10 reps Grip Work (bent arm hang)
Friday (soon switched to next week Monday)
- 1 x 15 - 20 Deadlift
- 1 x 6 - 10 Chins
- 1 x 6 - 10 Curls
- 1 x 6 - 10 Crunches
Routine 2
Keep your form strict throughout the movement and increase the weight
slightly each week. 2.5 - 5lbs. per week on big lifts, and 1.25 - 2.5lbs.
per week on the smaller lifts.
Workout 1
- Squat: Alternate 5 X 5
- Weighted Dips: 5 X 5
- Pull Movement (Bent Over Rows, Curls, etc.): 5 X 5
- Weighted Leg Raises: 5 X 5
- Neck and Grip Work
Workout 2
- Deadlift: 5 X 5
- Weighted Chins: 5 X 5
- Accessory Push Movement (Bench, Standing
Press, etc.): 5 X 5
- Weighted Leg Raises: 5 X 5
- Neck and Grip Work
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