vincebeach
07-06-2006, 10:38 PM
Hey fellas, I'm a long time reader, first time poster here. I'm putting up my current routine here for anyone to critique it. My goals are size and strength for pro wrestling.
6'1"
230 lbs.
Monday - Legs and lower back
Box Squat: wk 1: 3x3, wk 2: 3x5, wk 3: 3x5-3-1, wk 4: 10-8-6
Deadlift: 2x4-6
Leg Curls: 2x6-8
Pull Throughs 2x6-8
Wednesday - Push
Bench Press: wk 1: 3x3, wk 2: 3x5, wk 3: 3x5-3-1, wk 4: 10-8-6
Incline Bench: 2x4-6
Seated Military Press 2x4-6
Skullcrushers: 2x8-10
Friday - Pull
Lat Pulldowns: 2x6-8 (will switch to Hammer-grip chins once I order a new dip belt... the gym I currently work out at doesn't have one.)
Chest supported Row: 2x6-8
Straight Bar Barbell Curl 2x8-10
DB Hammer Curl 1x8
Weighted Abs: 2-3x10
Cardio done on Tuesday and Thrusday
6'1"
230 lbs.
Monday - Legs and lower back
Box Squat: wk 1: 3x3, wk 2: 3x5, wk 3: 3x5-3-1, wk 4: 10-8-6
Deadlift: 2x4-6
Leg Curls: 2x6-8
Pull Throughs 2x6-8
Wednesday - Push
Bench Press: wk 1: 3x3, wk 2: 3x5, wk 3: 3x5-3-1, wk 4: 10-8-6
Incline Bench: 2x4-6
Seated Military Press 2x4-6
Skullcrushers: 2x8-10
Friday - Pull
Lat Pulldowns: 2x6-8 (will switch to Hammer-grip chins once I order a new dip belt... the gym I currently work out at doesn't have one.)
Chest supported Row: 2x6-8
Straight Bar Barbell Curl 2x8-10
DB Hammer Curl 1x8
Weighted Abs: 2-3x10
Cardio done on Tuesday and Thrusday