bottom position squats 5-6x2 (5-6x4)
Explosive rep squats 9x3 (9x4/5)
front squats 3x6
DAY 2, bench presses
flat bench complexes i.e. 2 reps 90 percent max (after warming up), followed by 2 reps 60 % max, then repeat cycle 3 times.
Closegrip bench 3x5 (3x8)
lat raises 3x15
db press 3x10
DAY 3, deadlift
Deadlift 2-6x1 (peform heavy singles with weight u can only get 2 singles with, keep adding single each week unitl u can get 6 then 5 to 10 percent more weight next workout and start process again)
Good morning 5x3
Bent over rows 5x5 (3x8)
Barbell Curls3x5 (3x8)
The sets/reps i have put after each exercise is one that is for the actual workout. The sets/reps i have put in brackets is the sets/reps i ahve thought might b more effective for the workout, u decide.
What u think?
I am thinking of doing it for 3/4 weeks as part of periodisation program,mixed in with bodybuilding program?