[ka]

Legs

Warm Ups Not Included

Squat
275x7, 275x7, 275x7, 315x5, (315x3/225x10 strip set)

Static Bar Lunge
135x7, 155x5, 185x3

Leg Press
500x12, 500x12

Seated Leg Curl
130x15, 130x15

[ka]

SATURDAY - Vertical Upper

Warm ups not included

Military Press *
135x8, 135x8, 135x10, 155x8 (2 sets behind neck, 2 in front)

Weighted Chins UHG *
Bdy+25x8, Bdy+35x6, Bdy+45x4 (Bdy+45x4/Bdyx8)

Dips **
15, 15, 15

Lat Pull Down **
110x15, 110x15, 110x15

DB Lat Raise **
25'sx10, 20'sx10
Rear Fly **
25'sx10, 20'sx10

DB Hammer Curl
30'sx10, 35'sx7

DB Shrugs
110'sx10, 110'sx10

* Super Set With Rest
** Super Set No Rest


SUNDAY - Legs

Jump Squat *
20, 20
Walking Lunges * (each leg)
10, 10

Lateral Box Jumps * (24" box)
10, 10
Calf Raises *
25, 25

Leg Press
500x15, 500x15

Seated Leg Curl
145x12, 145x12

* Super Set No Rest

[ka]

Horizontal Upper

Warm ups not included

Bench *
185x5, 225x3, 245x2, 275x1, 295x1, 205x15, 185x12

T-Row *
135x5, 160x3, 190x2, 215x3, 240x2, 180x15, 180x12

Incline D.B. Bench (Weight Each Hand) **
85'sx12, 85'sx10

Seated Row **
150x12, 150x10

Close Grip Bench
135x10, 155x5

Kick Backs
15x12, 15x12

* Super set with rest
** Super set no rest

[ka]

Legs

Warm Ups not included

Squat
185x5, 225x3, 255x1, 295x1, 325x1, 365x1, 315x5, 225x12

Bar Lunge
185x5, 185x5, 204x4, 204x3

Short on time and I had to bolt, but the lunges did me in

[ka]

Vertical Upper - High Reps

Warm ups not included

UHG Chins *
15 full range then 5 negs, 12 full range then 5 negs
Military Press *
95x20, 95x20


Lat Pull Down **
100x20, 100x20
Dips **
20, 20


Lat Raise **
15'sx20
Rear Fly **
15'sx20

Hammer Curl
20'sx20

* Super set with rest
** Super set no rest

[ka]

Horizontal Upper

After a week rest I switched up a couple exercises. I will be rotating 4 rep schemes through out this routine.

Bench
185x12, 205x12, 205x12
Wide Grip Seated Row
135x12, 145x12, 145x12

Incline D.B Press - Palms In
80'sx11, 75'sx12, 75'sx12
B.O.R.
115x12, 115x12, 115x12

Each group done as a super set with rest

[ka]

Lower

DL
275x6, 275x6, 275x6, 275x6, 315x1, 365x1, 405x1

Bar Lunge *
135x6, 135x6, 135x6
Bar Step Ups *
135x6, 135x6, 135x6

* Super Set with rest

Wanted 5 sets of 6 for each, but time was short as I wanted to catch the debate.

[DEVILsSON]

nice lifting. are you part of the deadlift challenge?

you're working undulating periodization?

[ka]

Originally Posted by DEVILsSON

nice lifting. are you part of the deadlift challenge?

you're working undulating periodization?

Hey Leo - I am not part of the challenge. My SI joint and Iliolumbar ligament is acting up so I am not sure how much Dead lifting I will be doing. Yes this rotation is undulating periodization. Using 3x12, 5x6, 6x3 and 2x25. Hope all is well.

[ka]

Upper Vertical

Close Grip Chins *
Bdy+45x3, Bdy+45x3, Bdy+45x3, Bdy+55x3, Bdy+55x3, Bdy+55x3

Push Press *
155x3, 165x3, 165x3, 175x3, 175x3, 185x3


Wide Grip Chins **
3, 3, 3, 3, 3, 3

Behind Neck Press (Standing) **
135x3, 135x3, 135x3, 135x3, 140x3, 140x3


D.B. Hammer Curls
50'sx3 - six sets

21's with 45lb bar
2 sets

* Superset with rest
** Superset no rest