MeXicano
10-19-09, 6:37 pm
So, last week was my first week at a "strongman" split/routine. I have to say, it wasn't as different from bodybuilding or power lifting as I thought it would be. I was a lot more tired, though. Anyway, after several weeks of planning and replying to the many helpful posts about how to train and splits, etc. Here's how the week went:
Day 1: shoulders, calves, abs.
Push Press: 2 warm up sets. 6 (working sets) x 3-8
Hammer Strength Shoulder Press: 6 x 3-5
Side Laterals: 4 x 6-10
Machine Shrugs: 5 x 10-12
Seated Calve Raises: 3 x 15-20
Donkey Calve Raises: 3 x 8-10
Day 2: Arms and Cardio
Rope Push Down: 3 x 15-30 (warm up triceps)
Close Grip Press: 6 x 6-10
Skull Crushers (incline) 4 x 6-12
Machine Dips w/ Machine Push downs: 3 x 8-10
Day 3: Legs and Cardio
Dead Lift: 2 warm up sets. 6 (working sets) 2-8
Leg Press: 6 x 12-15
Good Mornings: 3 x 10
Kneeling Leg Curl: 3 x 15-20
Day 4: Chest and Back
Wide Grip Chins: 4 x 8-10
Incline Barbell Press: 6 x 6-10
Bent Over Row: 4 x 5
Hammer Strength Incline Press: 3 x 8-15
Single Arm Pull Down: 3 x 15 (each arm)
Cable Cross Over w/ push ups: 3 x 20
Day 5: Event Training
Tire Flips: 4 x 6-8 flips.
Truck Pull: 3 x 40ft.
On leg day, I alternate from week to week with leg press and squats. If I'm going heavy on deads, I'll do Leg Press, and if I go lighter on Deads, I'll go heavy on squats.
As far as Cardio, goes, it's either a 15-20min jog or 500-800m swim.
Day 1: shoulders, calves, abs.
Push Press: 2 warm up sets. 6 (working sets) x 3-8
Hammer Strength Shoulder Press: 6 x 3-5
Side Laterals: 4 x 6-10
Machine Shrugs: 5 x 10-12
Seated Calve Raises: 3 x 15-20
Donkey Calve Raises: 3 x 8-10
Day 2: Arms and Cardio
Rope Push Down: 3 x 15-30 (warm up triceps)
Close Grip Press: 6 x 6-10
Skull Crushers (incline) 4 x 6-12
Machine Dips w/ Machine Push downs: 3 x 8-10
Day 3: Legs and Cardio
Dead Lift: 2 warm up sets. 6 (working sets) 2-8
Leg Press: 6 x 12-15
Good Mornings: 3 x 10
Kneeling Leg Curl: 3 x 15-20
Day 4: Chest and Back
Wide Grip Chins: 4 x 8-10
Incline Barbell Press: 6 x 6-10
Bent Over Row: 4 x 5
Hammer Strength Incline Press: 3 x 8-15
Single Arm Pull Down: 3 x 15 (each arm)
Cable Cross Over w/ push ups: 3 x 20
Day 5: Event Training
Tire Flips: 4 x 6-8 flips.
Truck Pull: 3 x 40ft.
On leg day, I alternate from week to week with leg press and squats. If I'm going heavy on deads, I'll do Leg Press, and if I go lighter on Deads, I'll go heavy on squats.
As far as Cardio, goes, it's either a 15-20min jog or 500-800m swim.