can someone give their thoughts on this latest draft? im open to taking out assistance exercises since i do want to add some plyos. so please post your thoughts. i got about 3 more weeks before i gotta stop planning and start doing :tumble:
Week 1
Monday:
10x10yds from belly
5×5 close grip bench, wide squat, upright row
2×8 tate press, SLDL, shrugs
4×8 situps/leg raises
Tuesday: light circuit
Wednesday:
Bleachers
5×5 bench, squat, pullups (palms in),
2×8 front raise, GM, curls
4×8 situps/leg raises
Thursday: same as tuesday
Friday:
10x30m hills (approx)
5×5 wide bench, narrow deadlift, wide pullups,
2×8 flyes, lunges, reverse flyes, calf raises
4×8 situps/leg raises
Week 2
Monday:
PE
10x10yds from belly
5×5 close grip bench, wide squat, upright row
2×8 tate press, SLDL, shrugs
4×8 situps/leg raises
Tuesday: PE
Wednesday:
PE
Bleachers
5×5 bench, squat, pullups (palms in),
2×8 front raise, GM, curls
4×8 situps/leg raises
Thursday: same as tuesday
Friday:
10x30m hills
5×5 wide bench, narrow deadlift, wide pullups,
2×8 flyes, lunges, reverse flyes, calf raises
4×8 situps/leg raises
Week 3
Monday:
PE
5x15yds from belly
4×5 close grip bench, wide squat, upright row
2×6 tate press, SLDL, shrugs
4×6 situps/leg raises
Tuesday: PE
Wednesday:
PE
bleachers (reduced)
4×5 bench, squat, pullups (palms in),
2×6 front raise, GM, curls
4×6 situps/leg raises
Thursday: same as tuesday
Friday:
8x30m hills
4×5 wide bench, narrow deadlift, wide pullups,
2×6 flyes, lunges, reverse flyes, calf raises
4×6 situps/leg raises