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Squats 2x12
Deadlifts 2x12
Bench Press (1x10, 1x8, 1x6 adding weight each set)
Military Press 2x12
Bent Over Rows 2x12
Lat Pulldowns 2x12
Crunches 4x20
Here are my questions:
1. Does my bench press routine look okay? I usually do 95, 105, 115 (I know, I'm weak). I have heard that doing ladders is better and easier to excel. Should I be lowering the reps though? By the time I get to 115, 6 reps is usually all I can do, so I kind of just designed this rep scheme, but I have no idea if it is recommended or not.
2. Where do calves come in? Am I supposed to add them as a seperate exercise like I've done with abs? Or are they covered in my routine, maybe deadlifts or squats?
3. How does my ab routine look? I always do it last because it's so nice to just lay down and workout after everything else. I do 4 sets of 20 reps, I haven't read anything about it.. again I just made up that rep scheme, so I'm not sure what's recommended there.
1. I would recommend to go the reverse, pyramid instead of ladder. Try 1x6, then 1x8, and finally 1x10. but instead if you can manage it, go 1x8,1x8, and end with 1x10.
2. As for calves, I do mine with my leg workout day.
As far as your ab workout...I didn't really see any gains in my core until I started changing up the core workout. I used to just to crunches all the time. Try swapping the following to work more of your core, you'll feel the strength benefit in your other lifts, especially deadlift which really taxes my core.
1-Saxon Side bends (Standing normally with hands down at sides, weight in one hand, let the weight drop down as far as you can-toward knee, doing a sort of "side bed" then pull yourself back upright concentrate on using your obliques) I love this one.
2-Scoops (Seated on bench with legs overhanging the end) Hold with your arms and make a "scoop" type motion like your shoveling with your feet, down and up sort of a ciruclar motion).
3-Roman Chair sit-ups. W/ or w/o weight plate
4-Back Extensions
5-Side planks (for a set time each side) You can just hold for time or actually press your hip out doing reps.
I've found that changing your routine up helps get the best results.
Also if you don't have access to a pull up bar get one of those that mount in your door. It seems like Lat pull downs but it's apples vs. oranges, big gains in back, shoulder and lats.
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