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Old 04-11-2010, 05:16 PM   #1 (permalink)
corkbornstar
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Join Date: Apr 2010
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Corks strenght/hypertrophy log

well for the next 4 weeks i will be focusing this strenght
routine,it has helped a few people in my local gym it is a mixture of the 5x5 program and some volume training based on compund movements,and minor isolation movements.

DAY 1:
Barbell clean and press 10x2
curl grip chins10x5
medium grip bench press 5x5
deadlifts 5x5
wrist curls 4x12
military press 5x5
barbell shrugs 5x10
ABDOMINAL WORK(emphasis on obliques)
DAY 2:
Dumbell clean and press 12x1
bent over rows 5x5
dips 8x3
skull crushers 3x10-15
hammer curls 4x6
barbell curls4x10-15
squats 5x5
ABDOMINAL WORK(200 crunches)
DAY 3:
100 pushups
calf raises(standing)superset with
calf raises(seated)3sets x 20-25
Leg extensions(toes out)6x10-15
S.L.D.L 5x5
rear delt raises 4x20
decline bench press 4x20-25
ABDOMINAL WORK(emphasis on lower abs)
DAY 4:
barbell clean and press 10x2
curl grip chins 10x5
medium grip bench press 5x5
Deadlifts 5x5
wrist curls 4x12
military press 5x5
ABDOMINAL WORK(emphasis on obliques)
DAY 5:
Dumbell clean and press 12x1
bent over rows 6x4
dips 8 x 3
skull crushers 3x10-15
hammer curls 4x6
barbell curls 4x10-15
squats 15x1
barbell shrugs 5x10
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