Fullback40
12-04-2012, 03:44 AM
Mondays. Tuesday Thursday Fridays
Back squats 3x8 Incline bench 3x8 Power clean 3x8 Flat bench 3x8
Hang cleans 3x5 Flat DB press 3x8 Single leg squats 3x8 Incline DB press 3x8
DB box step ups 3x8 3-way shoulders 3x8 DB lunges 3x8 Push press 3x8
Pull-ups 3x8 Upright Rows 3x8 Pull-ups 3x8 Upright rows 3x8
Bent-over rows w/underhand grip 3x8 Close grip bench 3x8 DB rows wide elbow 3x8 Close grip bench press 3x8
DB shrugs 3x8 Dips 3x8 Barbell shrugs 3x8 Tricep nose busters 3x8
Bicep movement 3x8 Barbell wrist curls 3x8 Bicep movement 3x8 DB wrist curls 3x8
Calf Raises 3x25 Partner 4-way neck 3x25 Calf raises 3x25 Partner 4- way neck 3x25
Back hypers 3x15 Weighted abs 3x15 Back hypers 3x15 Weighted abs 3x15
This was assigned to us by our certified strength and conditioning coach, and its supposed to last for at least 5 weeks then im pretty sure were getting a different one.
-Im really trying to bulk up this winter, i play middle linebacker, and i would really appreciate it if u guys could give me ur thoughts on the workout and what i can add to it with out over training
Thanks guys
P.S. i have DBOL and TEST that im pretty sure im going to take here soon so if you could also tell me once i am on that what i could add to the workout to get the most out of it. Thanks!
Back squats 3x8 Incline bench 3x8 Power clean 3x8 Flat bench 3x8
Hang cleans 3x5 Flat DB press 3x8 Single leg squats 3x8 Incline DB press 3x8
DB box step ups 3x8 3-way shoulders 3x8 DB lunges 3x8 Push press 3x8
Pull-ups 3x8 Upright Rows 3x8 Pull-ups 3x8 Upright rows 3x8
Bent-over rows w/underhand grip 3x8 Close grip bench 3x8 DB rows wide elbow 3x8 Close grip bench press 3x8
DB shrugs 3x8 Dips 3x8 Barbell shrugs 3x8 Tricep nose busters 3x8
Bicep movement 3x8 Barbell wrist curls 3x8 Bicep movement 3x8 DB wrist curls 3x8
Calf Raises 3x25 Partner 4-way neck 3x25 Calf raises 3x25 Partner 4- way neck 3x25
Back hypers 3x15 Weighted abs 3x15 Back hypers 3x15 Weighted abs 3x15
This was assigned to us by our certified strength and conditioning coach, and its supposed to last for at least 5 weeks then im pretty sure were getting a different one.
-Im really trying to bulk up this winter, i play middle linebacker, and i would really appreciate it if u guys could give me ur thoughts on the workout and what i can add to it with out over training
Thanks guys
P.S. i have DBOL and TEST that im pretty sure im going to take here soon so if you could also tell me once i am on that what i could add to the workout to get the most out of it. Thanks!