I decided not to clutter Swordsmasters thread. So here is my own.
Bascis
Age:16
Height: 6'
Weight: 223
Bench: 235
Squat:405
Power Clean: 225
Caloric Intake: 4000+ 250 g of protien a day supplemeted with Whey
Routine
monday
-------
-bench press - 5x5
-incline dumbell or bar press - 3x8
-military or dumbell press - 3x8
-skull crush or CG bench press - 3x8
-weighted crunches - 3x15
wednesday
----------
-squat - 5x5
-leg press - 3x8
-leg curl - 3x8
-calf raise - 3x8
-hanging leg raises - 3x15
friday
-----
-deadlift - 5x5
-bent row - 3x8
-barbell or dumbell shrug - 3x8
-barbell or reverse curl - 3x8
-medicine ball twist on incline bench 3x20
Bookmarks