HENZ
07-22-15, 6:23 pm
Because of my work schedule and family responsibilities, I had to adapt my training to free up time. I usually did 5 - 6 days, split everything up, etc. What I came up with is a full-body routine for all around growth and progress. It lacks some volume, but I have learned to be patient...
Day 1, 2 x 12-10 reps
squats
leg curls
calve raises
narrow grip lat pulldowns
chin ups
bent over row
sitting dumbbell curls
bench press
incline press
skullcrushers
upright rows
abs
Day 2
35 minutes cardio
Day 3, 3 x 10-8-6 reps
squats
leg curls
calve raises
bent over row
2 x chin ups
EZ bar curls
bench press
narrow grip bench
seated dumbbell ohp
abs
Day 4
35 minutes cardio
Day 5, 5-3-1 cycle
squat
leg curls
calve raises
deadlift
EZ bar curls
bench press
narrow-grip bench
seated ohp
abs
I have also played around with percentages on Day 1 and Day 3. Similar to 5-3-1, I use the reduced 1RM amount for each lift, and calculate the 12,10,8,6 weight. For instance, if the 1RM weight is 100lbs I take 70% for my 12 rep range (70lbs), 75% for my 10 rep range (75lbs), 78% for 8 reps (78lbs), and 83% for 6 reps (83lbs). I cycle 4 weeks at a time, adding weight each cycle, and deload on the 4th week. So far I have had continual progress and hope to compete in powerlifting soon.
HENZ
Day 1, 2 x 12-10 reps
squats
leg curls
calve raises
narrow grip lat pulldowns
chin ups
bent over row
sitting dumbbell curls
bench press
incline press
skullcrushers
upright rows
abs
Day 2
35 minutes cardio
Day 3, 3 x 10-8-6 reps
squats
leg curls
calve raises
bent over row
2 x chin ups
EZ bar curls
bench press
narrow grip bench
seated dumbbell ohp
abs
Day 4
35 minutes cardio
Day 5, 5-3-1 cycle
squat
leg curls
calve raises
deadlift
EZ bar curls
bench press
narrow-grip bench
seated ohp
abs
I have also played around with percentages on Day 1 and Day 3. Similar to 5-3-1, I use the reduced 1RM amount for each lift, and calculate the 12,10,8,6 weight. For instance, if the 1RM weight is 100lbs I take 70% for my 12 rep range (70lbs), 75% for my 10 rep range (75lbs), 78% for 8 reps (78lbs), and 83% for 6 reps (83lbs). I cycle 4 weeks at a time, adding weight each cycle, and deload on the 4th week. So far I have had continual progress and hope to compete in powerlifting soon.
HENZ