K.I.S.S.-My training program.

[Elephant]

This is what I do. Please critique if needed.

My stats- 5'10", 285 lbs at 12% BF, 22.5" Arms cold.

All sets listed are work sets.

Sunday:
Bench 3X5
Behind Neck Press 2X8
Skull Crusher 2X10
Bent Row 2X6-10
Up Right Row 2X6-10
Curl 2X10-15

Monday:
Squat 3X5
Romanian DL 2X6-10
Shrug 2X8
Abs
Neck

Wednesday:
Incline Bench 3X5
3 Board CG 2X5
Behind Neck Press 2X8
Bent Row 2X6-10
Up Right Row 2X6-10
Curl 2X10-15

Friday:
Squat 3X5
Romanian DL 2X6-10
Shrug 2X8
Abs
Neck

I never hit failure but increase reps or weight every week. I used to switch exercises but I couldn't always make progress switching around.

I live by the idea that the strongest is the biggest. For example, if I can do strict sets of Bent Rows with 100 lbs, my back will be bigger when I get to 200.

Any opinions,
Elephant

 

[Pablo34]

I am doing a routine similar to that. I think it works great. Yours may be set up even better than mine. Keep us posted on your strength and size gains.

 

[Grizzly]

Seems pretty alright to me.

 

[Freddy]

Thats a good program. Do that for a month or so, and then structure the workout like this:

Sunday:
Bench 3X3
Behind Neck Press 2X4
Skull Crusher 2X15
Bent Row 2X3-5
Up Right Row 2X3-5
Curl 2X5-10

Monday:
Squat 3X3
Romanian DL 2X3-5
Shrug 2X4
Abs
Neck

Friday:
Squat 3X3
Romanian DL 2X3-5
Incline Bench 3X3
3 Board CG 2X3

Use heavier weight during this period. Do this for a month. Its ok if you don't get all the sets during the last week or so of the month...just keep trying to hit heavier weights and setting personal records. After this, start the whole program over again.