a friend of mine helped me adapt his "simple"
powerlifting routine to the following. on days i don't lift, i'm supposed to be dragging my tire and batteries, but it's difficult when i have to keep figuring out how to transport same from here to there and bak again. alternatively, i walk a lot and swim.
Monday:
Squats 2 x 5 OR Box squats 2 x 5
Leg presses 1 x 20 (i'll do these on the incline machine since the regular leg press is a frou-frou little thing designed for the ladies)
Posterior core movement 2 x 10-20reps (Good Mornings or weighted hyperextensions)
Heavy abs 2 x 20
Hips 1 x 20-25 reps (um, no - i don't know what to do about these - probly something with cables since we have no ab/adductor machine, unless i shunt them onto a sled day)
Incline Calf Leg Press 2 x 10
Tuesday:
Wide grip flat bench 2 x 6 ("wide" being a relative term here, since there is NO WAY i can put index on the rings and keep my arms in their sockets)
Hammer grip DBs 2 x 8-12 reps
Tricep pushdowns 1-2 x 8-10reps
DB side lats 1-2 x 10reps light
DB front raises 1-2 x 10reps light
Cable or Bent Over DB Back Flyes 1-2 x 20reps (since there are no bands to do pull-aparts)
Thursday:
Dead lifts (rotate variations each week) 2 x 5
Posterior core movement 2 x 10-20reps (whichever i didn't do earlier)
Heavy abs 2 x 20reps
Rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps (alternate with wide-grip pull-downs each week)
Standing wide grip curls 2 x 8-12 reps (or do favorite curl here)
Hammer curls or reverse curls 2 x 8-12reps (alternate weekly)
Linear Mode
