Lift
Type
|
Day
1
|
Day
2
|
Day
3
|
Explosive
|
Box Jumps – 4x2
|
Clapping Push Ups -3x3
|
Bounds * - 6x1
|
Main
|
Squats – 5x5
|
Bench Press – 5x5
|
Deadlifts – 5x5
|
Assistance
|
Lunges – 4x10
Stiff Leg DL – 4x10
|
Barbell Overhead Press – 4x10
Pull ups – 4x10
|
Front Squats – 4x10
Barbell Rows – 4x10
|
* Bounds are Jumping Forward as far as you can.
Tips:
1) Everyday should build on the last training session. More weights, more sets or less resting between sets.
2) You should have a reason for doing every exercise in your routine.
3) Experiment and find out what works for you and what doesn't.
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