
whitebitchslayer
better luck next time
- Joined
- Aug 29, 2023
- Posts
- 7,388
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day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 2:
close grip cable rows 3 sets of 12-15 reps + warm-up set
lat pull downs 3 sets of 10-12 reps + warm up set
lat pull overs 3 sets of 10-12 reps
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day3:
back squat 4 sets of 6-8 reps + warm up set
leg press 3 sets of 8-10 reps
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps
then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell
day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
frontal plate raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 6:
light cardio sometimes
just trying to see if a bunch of people think its shit im 2 days in
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 2:
close grip cable rows 3 sets of 12-15 reps + warm-up set
lat pull downs 3 sets of 10-12 reps + warm up set
lat pull overs 3 sets of 10-12 reps
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day3:
back squat 4 sets of 6-8 reps + warm up set
leg press 3 sets of 8-10 reps
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps
then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell
day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
frontal plate raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 6:
light cardio sometimes
just trying to see if a bunch of people think its shit im 2 days in