the classic eod workout routine
EVERY OTHER DAY. REPEAT WORKOUTS WITH ADDED WEIGHT THE FOLLOWING WORKOUT.
this is a workout plan that targets almost every muscle group in your body. make sure change the weight accordingly to your resistence level. this is a sample workout guide set out for about the average 21 year old male one rep max weight. the numbers with slashes in between is the ideal strengths for about the typical healthy 21 year old male.
weight in pounds/weight in pounds the third day after workout number 3.
get your one rep maxes for the following exercises.
latt pull=
bench press=
deadlift=
squat=
pushups max reps=
pullups max reps=
hyperextension max reps=
kay im sure you get it.
Just do it.
workout #1
chest/triceps/front delts
pushups max
bench press 225/230/235/240
cable tricep ext 125/130/135/145
shrugs 200/205/210/215
military press 135/140/145/150
upright row 100/100/105/105
chest flys 80/80/85/85
dips max
wourkout#2
back/biceps/rear delts
pullups max
deadlift 250/255/260/265
cable curl 115/120/125/130
latt pull 205/210/215/220
row 205/210/215/220
rear delt row 15/15/20/20
hammer curls 25/25/30/30
hyperextensions max
workout#3
legs/abs
sprint
squat 315/320/325/330
calf press 315/320/325/330
leg ext 135/135/140/140
leg curl 115/115/120/120
leg raises max max x 2
decline sit ups max x 2
calf killers max x 2
then on day 31 hit your one rep maxes again
latt pull=
bench press=
deadlift=
squat=
pushups max reps=
pullups max reps=
hyperextension max reps=
try it, it worked for me...
added 20 lbs of pure strength too my lifts.
I'd like to see some reviews besides my own.
JohnnyB
EVERY OTHER DAY. REPEAT WORKOUTS WITH ADDED WEIGHT THE FOLLOWING WORKOUT.
this is a workout plan that targets almost every muscle group in your body. make sure change the weight accordingly to your resistence level. this is a sample workout guide set out for about the average 21 year old male one rep max weight. the numbers with slashes in between is the ideal strengths for about the typical healthy 21 year old male.
weight in pounds/weight in pounds the third day after workout number 3.
get your one rep maxes for the following exercises.
latt pull=
bench press=
deadlift=
squat=
pushups max reps=
pullups max reps=
hyperextension max reps=
kay im sure you get it.
Just do it.
workout #1
chest/triceps/front delts
pushups max
bench press 225/230/235/240
cable tricep ext 125/130/135/145
shrugs 200/205/210/215
military press 135/140/145/150
upright row 100/100/105/105
chest flys 80/80/85/85
dips max
wourkout#2
back/biceps/rear delts
pullups max
deadlift 250/255/260/265
cable curl 115/120/125/130
latt pull 205/210/215/220
row 205/210/215/220
rear delt row 15/15/20/20
hammer curls 25/25/30/30
hyperextensions max
workout#3
legs/abs
sprint
squat 315/320/325/330
calf press 315/320/325/330
leg ext 135/135/140/140
leg curl 115/115/120/120
leg raises max max x 2
decline sit ups max x 2
calf killers max x 2
then on day 31 hit your one rep maxes again
latt pull=
bench press=
deadlift=
squat=
pushups max reps=
pullups max reps=
hyperextension max reps=
try it, it worked for me...
added 20 lbs of pure strength too my lifts.
I'd like to see some reviews besides my own.
JohnnyB
