+ 1 Workout
Greetings guys, anyone interested, I'm sharing a cool hardcore weight lifting workout from iron man Gavin Kane. Write your opinion and use=)
Workout
Day 1: Chest & Delts
Bench press 5x5 (for example: 135x5, 185x5, 225x5, 315x5 and 365x5)
Front dumbbell curl press 3x8
Deadlift with free weights 3x8
Jerk and press 5x5
Side lat pulls 2x12
Day 2: Legs
Leg curls 2x15
Squats 5x5
Stiff leg lifts 3x8
Lunges with heavy dumbbells 3x6
Calcaneus standing 3x12
Calf squat 3x8
Day 3: Back
Chins 3x max reps or pull-ups if you are too weak or heavy to do chins.
Reverse barbell press, Yates style 3x8
Bench Press 5x5*
Back curls 3x6
Back fly 2x15 ***
Day 4: Arms, abs, and more
Bench curls 3x8
Back squat on the bench 3x12 ****
Arm curls 3x8
Skull curls 3x12
Crunches
Full Body Stretch
That's it, each workout lasts one hour, if you're slow, 30 minutes on a fast day.
Have a great workout and strong muscles everyone.
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Thanks for your contribution brother. Not everyone in here can lift like Nebula. Further contributions are definitely welcome
Hi, I got it, thanks, next time I'll try to take all the points into account. Have a good Friday, friend!
Not sure about this one mate. There's some weird inclusions on certain days. And a lot of junk volume on your 5x5 sets.
For example, your bench example:
"Bench press 5x5 (for example: 135x5, 185x5, 225x5, 315x5 and 365x5)"
That isn't a 5x5. That's 4 warm up sets and a single working set.
Of course I'm not saying it's the perfect workout, but I'm trying to share useful things and experiences=)
Thanks for your opinion, we created this with a comrade and he has used this workout more than once. But I agree that this is a lighter version, suitable for beginners or just as a warm-up. I have a continuation of this set, will post tomorrow=)