Being out of the gym for the last 2 years definitely has not been fun. So right now, with things being very hectic and working with new clients etc, I decided to go back to some of my college style techniques, etc. This routine can be vicious but its worth it for a quick 4 weeks til i can get more time free. Pretty much combines cardio and compound movements and I run things by the round. It looks like this
BTW, all sets are with 12 rep max, and I perform 10 reps, by round 5 Im down to 7-8 reps on some exercises.
Sunday
Squats
Flat DB Bench
DB Deads
Standing DB Shoulder Press
Rest 2 mins, no rest between stations
Repeat for 5 rounds
then 2 exercises, opposing body parts, that are isolation type. I work on lagging parts here...
10 min HIIT Treadmill Cardio
Wednesday
Barbell Rear Push Press
Romanian Barbell Deads
Hammer Strength Incline Press
DB Lunges
Rest 2 mins, no rest between stations
Repeat for 5 rounds
2 new isolation exercises
10 min Rowing for cardio
Friday
Front Squat
Hammer Strength Decline Press
Heel Leg Press
Weighted Pullups/Chinups
Rest 2 mins, no rest between stations
Repeat for 5 rounds
2 new isolation exercises
10 min Rowing for cardio
GIve me some thoughts or ideas. Exercise substitution?
BTW, all sets are with 12 rep max, and I perform 10 reps, by round 5 Im down to 7-8 reps on some exercises.
Sunday
Squats
Flat DB Bench
DB Deads
Standing DB Shoulder Press
Rest 2 mins, no rest between stations
Repeat for 5 rounds
then 2 exercises, opposing body parts, that are isolation type. I work on lagging parts here...
10 min HIIT Treadmill Cardio
Wednesday
Barbell Rear Push Press
Romanian Barbell Deads
Hammer Strength Incline Press
DB Lunges
Rest 2 mins, no rest between stations
Repeat for 5 rounds
2 new isolation exercises
10 min Rowing for cardio
Friday
Front Squat
Hammer Strength Decline Press
Heel Leg Press
Weighted Pullups/Chinups
Rest 2 mins, no rest between stations
Repeat for 5 rounds
2 new isolation exercises
10 min Rowing for cardio
GIve me some thoughts or ideas. Exercise substitution?