How Great I am

Football Pump

Welcome To The Grind

Program

Monday Chest/Tri
Tuesday Back/Bi
Thursday Shoulders/
Friday Legs/Core



Monday: Bench
Incline Bench
Barbell JM Press
One Hand DB Extention

Tuesday Barbell Row
High Rep DB Rows
Barbell Curls
DB Curls

ThursdaySeated Barbell Press
Rear Delt Work
Medial Delt
Upright Row

Friday Front Squat
Romanian Deadlift
Lunges
Core




Format for exercise is as follows

Core Lift - 8rm+2+2+2 / 6rm+2+2+2 /


Rest of lifts follow :

3-4x10 all sets with same weight 4setts
go up weight only if able to get same weight for all sets
if not possible drop to 8 reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 3sets x 10reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 8reps and do the same
go up weight only if able to get same weight for all sets
if not possible change exercise

Back/Biceps

Barbell Row
50kgsx10x10
Barbell Curls
25kgsx10x10

(5)31 Bench + Deadlifts

531 Bench

Bench

Warmup set :Barxw/e 40kgsxw/e 60kgsx3

Workout sets : 80kgsx5 95kgsx5 105kgsx2x5

Incline Bench

Workout set : 40kgsx3x10

Notes : GO UP WEIGHT

Underhand Rows

Workout set :60kgsx3x10

Notes : GO UP WEIGHT

SlegeHammer Work

Workout set : 30 each side

531 Deadlift

Deadlift

Workout sets : 150kgsx5 175kgsx5 200kgsx2x5

StepUps 

Workout sets: BWx3x10 

Notes: GO UP WEIGHT

Good Mornings 

Workout Sets: 60kgsx3x10

Notes: GO UP WEIGHT

Van Pushes : Random

(5)31 Squat

531 Squat

Squat - Fives week

Warmup set : Bar x 10 40kgsx10 60kgsx10

Workout sets : 115kgs x 5 135kgs x 5 155kgs x2x5

Romanian Deadlift

Workout set : 100kgsx3x10

Notes :go up weight to 120kgs

Russian Twist - Crane

Workout set : 3 sets 10 reps @ 5kgs

Prowler - light

Workout set : 8 sprints - short rest

Notes :