This seems to be the main thing for most of my customers that want to weight train is of course get big and put size on.
The 5 x 5 system works very well and i thing is the best around , of course you need to step up the food and rink intake as well to build up range from any thing 3,000 - 5,000 call a day !! With bulk eating it can cost more then people think as well . again if you would like up with working out Ur call intake ping me a email holtkevin@ymail.com
But for now this is what i will be trying out as of Monday for the next 4 weeks along with the swimming to fit in when i can , but waiting really till the lakes open in may time
Monday
• Incline barbell bench press
• Dumbbell floor press
• Pull ups wide grip
• Dead lift
• Floor clean and push press
• Dumbbell lateral raise
• Floor crunch
Wednesday
• Calf raises – db
• Full raise squats
• Db lunges – single leg
• Leg curl machine – single leg
• Seated dumbbell curls
• Dips – using bar or bench
• Hamstring leg raise
Thursday
• Flat bench press
• Feet elevated push up
• Side 2 side pull ups (head forward and behind bar)
• Upright rows (cable machine)
• Plate raise
• Wide grip up right rows
• Incline sit ups
Saturday
• Front squats
• Leg press in to calf raise ( 1 leg press in to 10 calf )
• Roman dead lifts
• Bicep curls
• Triceps extension ( use bar ) behind head
• 3 point leg raise plate hold
Weight training is going BIG time to eat lots and lift heavy
5x5 main sets and for the body weights and sit ups 4 x 10-20 reps
4 week block plan, take notes of weights using as we go along
IronHolt Coaching Holtkevin@ymail.com