Let's get a routine thread going on
this is my bastardised SS style progression for upper body program.
Only goal is to get stronger fast and add a little more upper body mass.
>inb4 I've been lifting for 2 months and you can't modify SS because some other noob told me I couldn't.
Any thoughts?
Workout 1 – Push
Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
30 deg. Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10
Workout 2 – Pull
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10
Workout 3 – Legs/Abs
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
>>35216526
>forearm day
Kek
>>35216698
Wrist curls/ farmer walks
Maybe want to add some GHR's or bb glute bridges.
Not sure whether to add them to push or pull day. Glute bridges seem like a push, but doesn't really seem right to do them de day before deadlifts.
A:
Bench press
Rows
Cable flies
Cable rows with extra tension on lower traps
Bicep curls
B:
OHP
Pull ups
Lateral raises
Face pulls
Tricep extensions
AxBx
>implying I care about legs
Anyone else here think machines are stupid?
