In the previous threads I mentioned that I use a '' legs_push_pull '' training sheme. The workout is suddevided in a total of 9 days. Here's a short description:
1st day_legs(medium rep:12~5)
Primary exercises :squat, rdl, lunges, hip thrust
CLICK HERE to watch a video of a sample workout
2nd day_push(power - low rep:10~3)
Primary exercises :bench press, db shoulder press / ohp, dips / floor press
CLICK HERE for a sample workout
3rd day_pull(high rep:15~10)
Primary exercises:basically pulldown and row machines
4th day_legs(power - low rep:8~3)
Primary exercises:atg/low bar squat, sumo dl, hip thrust
CLICK HERE for a sample workout
5th day_push(medium rep:12~5)
Primary exercises:bench press, incline db/bb press, lateral raises
6th day_pull(medium rep:12~8)
Primary exercises: wide grip chins, seal row, machine variations of pulldowns/rows
7th day_legs(high rep:20-10)
Primary exercises:leg press, leg extension, leg curl, front squat(here a lower rep range 8~5), hip thrust
CLICK HERE for a sample of a workout
8th day_push(high rep:20~10)
Primary exercises:chest press, crossover, incline db press, peck deck, ohp, lateral raises
9th day_pull(power - low rep:8-5)
Primary exercises: paralel weighed chins, bent row/db row,sometimes also a conventional deadlift
CLICK HERE for a sample workout
On the days that I use a higher rep range, I also use some high intensity techniques, like supersets, drop sets, rest pause,....
I train 5-6 times a week (usually from monday to friday)
I do back shoulders and biceps on a pull day in a standard range of 15-8 repetitions and triceps on a push day with the same rep range. Calves and abdominals are trained on a legs day with a 20-10 rep range.
In the off-season I used for 4 months a full body workout, and then an upper-lower split, but for the last 4 months I switched for the split I explained above, and I must say that it fits for me perfectly at the moment, so I'll keep it also in the first part of the off-season.
PREPARATION UPDATE
There are 2 weeks left to the IBFF world championships in Koper. Here is a videoclip from today's training:
I'm still reversing my macros. This week I'll be on 220g protein / 300g carbs / 40g fat (2440 kcal). I'm not planning a refeed these days, although I started to feel my legs very heavy. At the moment I do not feel a lot of hunger, which is a little bit strange to me, compared to the previous preparations. My current bodyweight varies from 75,5 kg to 76,5 kg.
1st day_legs(medium rep:12~5)
Primary exercises :squat, rdl, lunges, hip thrust
CLICK HERE to watch a video of a sample workout
2nd day_push(power - low rep:10~3)
Primary exercises :bench press, db shoulder press / ohp, dips / floor press
CLICK HERE for a sample workout
3rd day_pull(high rep:15~10)
Primary exercises:basically pulldown and row machines
4th day_legs(power - low rep:8~3)
Primary exercises:atg/low bar squat, sumo dl, hip thrust
CLICK HERE for a sample workout
5th day_push(medium rep:12~5)
Primary exercises:bench press, incline db/bb press, lateral raises
6th day_pull(medium rep:12~8)
Primary exercises: wide grip chins, seal row, machine variations of pulldowns/rows
7th day_legs(high rep:20-10)
Primary exercises:leg press, leg extension, leg curl, front squat(here a lower rep range 8~5), hip thrust
CLICK HERE for a sample of a workout
8th day_push(high rep:20~10)
Primary exercises:chest press, crossover, incline db press, peck deck, ohp, lateral raises
9th day_pull(power - low rep:8-5)
Primary exercises: paralel weighed chins, bent row/db row,sometimes also a conventional deadlift
CLICK HERE for a sample workout
On the days that I use a higher rep range, I also use some high intensity techniques, like supersets, drop sets, rest pause,....
I train 5-6 times a week (usually from monday to friday)
I do back shoulders and biceps on a pull day in a standard range of 15-8 repetitions and triceps on a push day with the same rep range. Calves and abdominals are trained on a legs day with a 20-10 rep range.
In the off-season I used for 4 months a full body workout, and then an upper-lower split, but for the last 4 months I switched for the split I explained above, and I must say that it fits for me perfectly at the moment, so I'll keep it also in the first part of the off-season.
PREPARATION UPDATE
There are 2 weeks left to the IBFF world championships in Koper. Here is a videoclip from today's training:
I'm still reversing my macros. This week I'll be on 220g protein / 300g carbs / 40g fat (2440 kcal). I'm not planning a refeed these days, although I started to feel my legs very heavy. At the moment I do not feel a lot of hunger, which is a little bit strange to me, compared to the previous preparations. My current bodyweight varies from 75,5 kg to 76,5 kg.
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| Today's dinner: cornmeal,wild mushrooms,peas and ham |
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