strength training

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laner

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hey after trying out my "stripped down" fbw i realised that my body just wasnt getting hit enough so i am revising it and hoping that the new one will work better.

OLD
A
Deadlift
Bench
Bentover Row

B
Parallel squat
Military Press
Pullup

C
Bulgarian Split Squat
Dips
Clean pulls


NEW
• Deadlift 10x40kg 8x50kg 6x60kg 4x65kg
• Bench 10x50kg 8x55kg 6x60kg 2x65kg
• Shoulder press 10x30kg 8x32.5kg 6x 35kg
• BO row(alternating grip) 10x30kgx2 8x35kgx2 6x40kgx2

• Squat 3x10x40kg
• Bench 10x50kg 8x55kg 6x60kg 2x65kg
• Upright row 3x10x30kg
• Tricep extension 10x20kg 8x22.5kg 6x25kg

• Power cleans 4x40kg 3x45kg 2x50kg
• BO row(alternating grip) 10x30kgx2 8x35kgx2 6x40kgx2
• Full contact twists 3x10x15kg
• Split squat 3x10

also what do you guys think about full contact twists i hear they are under rated ?
 
I'd rather add lower body stuff beyond the standard 1 squat/deadlift and 1upper body push and pull.
Like you added shoulder press after bench press on day 1

on day 2 I'd cut the upright row and do a regular row

on day 3 I'd add a press movement
 
is this all you are doing? it's a good base workout, but (and i could be wrong here) i think you should add some more exercises to each muscle group you are working on.
 
AllCdnBoy-yea i know what you mean but I dont want to spend loads of time on it I just want to get on the weights and off and know that I've had a good workout just with big lifts.

Karky-what do you mean by regular row? and what pressing movement would you recommend?
 
Are you all joking about that being to short of a workout... how long does that take you. My first impression what that you might be doing to much...

If I were to do all of that with the way I lift now, I would be dead after two exercises.

Those are different days too right?
 
like a horizontal row. I'm not really a fan of the upright row, though if you want it, you can keep it, but it doesn't really balance out horizontal pressing movements (bench press, etc) as well as a horizontal row.

for pressing, you could do DB bench press. and with 4 exercises per day, you could add even more, staying within 4-6 exercises per workout is a good rule of thumb, however, not everyone can handle 6 heavy compounds per workout. So 4 big compounds + 2 smaller/isolation (like for the abs, rotator cuffs, other weaknesses, etc).
 
karky-i dont have anythin to do a horizontal row on, ( if you mean like on a cable machine) apart from doing BO row. what ab exercises would you recommend?

danboyle-about 20-30 mins but most of that is changing weights. yea each group of 4 is a different day e.g. mon wen fri
 
One big thing your missing is some body weight exercises. Your lacking hitting your stabilizer muscles. This will slow your strength progress.
 
why would i need to do bodyweight exercises? i already do pushups/chin ups but dont really count them in my workout. What stabiliser muscle exercises do you mean, shoulder raises etc?
 
then do bent over row, but use a different grip from the other bent over row you use.
ab exercises could be anything really, you don't have to do abs, it was just a suggestion
 
ah kk cheers karky, i know i dont have to do any abs but i never do and think it might be time to start, need to get the fat off.
 
I know, i meant i am going to start doing abs to strengthen core but need to get the fat off before they show.
 
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