This weeks routine is going to be different from the usual mainly to avoid any exercises that may aggravate my forearm. I'll also be going super light on the exercises to avoid putting to much strain on the injury.
Day 1 - Push
Incline barbell Bench press - 3 x 15 - 10 (70 kg)
Barbell bench press - 3 x 15 - 10 (65 kg)
Standing overhead press - 3 x 6 - 10 (37.5 kg)
Dumbbell flyes - 3 x 15 - 10 (12.5 kg)
Dumbbell skullcrushers - 3 x 15 (10 kg)
Triceps kickbacks - 3 x 15 - 10 (8 kg)
Day 2 - Rest/abs
Abs supersets
Day 3 - Legs
Barbell squats - 3 x 15 - 10 (75kg)
Barbell lunges - 3 x 15 - 10 (47.5 kg)
Leg curls - 3 x 15 - 10 (35 kg)
Single leg calf raises - 3 x to failure
Day 3 - Rest/other exercises
Ab supersets - reverse crunches/vertical leg crunches x 3 to failure
Barbell calf raises - 3 x 20 - 10 (60 kg)
Day 4 - Pull
Barbell rows - 3 x 15 - 10
Dumbbell rows - 3 x 15 - 10
Rear lateral raises - 3 x 12 - 6
Barbell curls - 3 x 12 - 6
Alternating dumbbell curls - 3 x 12 - 6
Day 5 - Rest Day
Notes: Cardio each rest day. I will be using reverse pyramid training for all compound exercises, and straight sets for isolation exercises.
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