here's a post of the program i'm doin
i'm procrastinating and there are white ladies behind me talking loud and they keep pronouncing sambusa wrong
MONDAY
incline bench: warm-up 2x12, work 3x8-12
dumbbell bench: 3x8-12
wide grip pull-ups: 2x12 then 3 more sets to failure
barbell row: 3x8-12
seated dumbbell shoulder press: warm-up 1x12, work 3x8-12
lateral raise: 3x8-12
sit-ups: 3x20
TUESDAY
barbell curl: warm-up 1x12, work 3x8-12
skullcrushers: warm-up 1x12, work 3x8-12
barbell calf raise: warm-up 1x12, work 3x8-12
back squat: warm-ups 2x12, work 3x8-12
dumbbell lunge: 3x8-12 (i hate them, terrible)
romanian deadlift: warm-up 1x12, work 3x8-12
hanging leg raise: try for 3x20 but usually my grip is destroyed from the lunges and RDLs, so realistically it’s like 1x20 hanging leg raises and then a superset of 2x10 hanging leg raises plus 2x10 super high quality captain’s chair leg lifts and at the end i feel like my hands are gonna fall off
WEDNESDAY
run 3-5 miles shooting for a consistent 7:30-8:30 pace
sometimes i’ll add some core stuff... grab bag from like,
plank: 3x60-90 seconds, or 10x10-30 seconds on a stability ball
standing cable row: 3x15
superman: 3x10-15
glute bridge: 3x15 with a 5 second hold, ideally on a bosu ball or somethin
bird dogs: 3x10 with a 5 second hold
THURSDAY
bench press: warm-ups 2x12, work 3x8-12
incline dumbbell bench: 3x8-12
close grip pull-ups: 2x12 then 3 more sets to failure
seated cable row: 3x8-12
upright barbell row: warm-up 1x12, work 3x8-12
barbell shoulder press: 3x8-12
crunch with legs elevated: 3x20
FRIDAY
seated dumbbell curl: warm-up 1x12, work 3x8-12
weighted dip: warm-up 1x12, work 3x8-12
calf raise on the leg press machine: warm-up 1x12, work 3x8-12
front squat: warm-ups 2x12, work 3x8-12 (front squats are evil but they’re helping my form a TON)
leg press sled machine: 3x8-12
lying leg curl: warm-up 1x12, work 3x8-12
leg raise with hip thrust: 3x20 trying for 2 hip thrusts on at least the first 10 each time
SATURDAY/SUNDAY
run if i feel like it but probably not
pull-ups at home... do as many as the month number (so 11 for november) every time i walk under the pull-up bar, try to do really good quality high pull-ups for most of em.
if i’m feeling frisky maybe i’ll do some skin-the-cats or tucked front-levers too. I really like the pull-up bar, it’s super versatile and very satisfying when you get better at movements on it
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