Week 2 of 4-Week Block of Training with no Barbell Post-Meet
Below is the first half of the 2nd week of training from my bodybuilding split. My legs have still been pretty sore, but I'm starting to adapt to the higher frequency and different training approach. I think this additional hypertrophy training and some extra light conditioning will help a lot as I transition back to barbell training in a few weeks. I've still been having issues with my adductors, and I really want to get it straightened out before I start squatting again. I have an appointment with Dr. Ryan Smith to get some soft tissue work done, and have been talking to Dani Overcash about some positioning ideas as well that may help.
Sunday: Chest/Shoulders/Triceps
A. ShouldeRok Swings - 3x12 each side
B. Machine Chest Flyes - 3x12 (slow eccentric, hold contraction)
C. Machine Chest Press (unilateral handles) - 4 sets: 15/12/10/8
D. Dips - 2 sets to failure
E. Seated Dumbbell Laterals - 3x12
F. Rear Delt Dumbbell Laterals (leaning forward on bench) - 3x20
G. Machine Shoulder Press (unilateral handles) - 3x8
H. Rope Attachment Tricep Pushdowns - 3 sets: 15/12/10
I. Rolling Dumbbell Tricep Extensions - 3x10 to failure
Monday: Legs
i. Exercise Bike - 4 minutes
ii. Rower - 1000 meters
A. Lying Leg Curls - 4 sets: 15/12/10/8 then cut weight in half and do 20 rep drop set (hold contractions)
B. Adductor Machine - 4x15
C. Hack Squat - 4x12 (slow eccentric, slight pause)
D. Rear Leg Elevated Split Squats w/ Kettlebells - 4x12 each leg
E1. Ab Wheel - 3x12
E2. Band Pull-throughs - 3x12
Tuesday: Back/Biceps
A. ShouldeRok Swings - 2x10 each side
B. Neutral Grip Lat Pulldowns: 4x15, hold contraction.
C. Bent Over Swiss Bar Row: 4x10
D. Dumbbell Shrugs: 3x12 squeeze every rep at top for 3 seconds
E. Cross Arm Hammer Curls: 3x10
F. Supination Curls: 3x10
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