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MONDAY---
Sqaut, 5x5x3x2
Deadlift, 5x5x3x2
Leg Extensions, 3x8
Leg Curl, 3x8
Lat Pull Down, 5x5
Low Row, 5x5
Curls, 5x5
WEDNESDAY---
Bench, 5x5x3x2
Incline, 5x5
Dumbell Shoulder Press, 5x5
Skull Krushers, 5x5
FRIDAY---
Shrugs, 5x8
Up-right rows, 5x5
Close G. Bench, 5x5
Calves, 5x15
Leg Press, 5x5
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To make your own programs, its just the same as WL Programs but keep the repitions on the lower side. Remember, more weight means more muscle. For abs in PL, you want to do more dumbell crunches. These thicken and strengthen the abs. Your only as strong as your weakest link, don't neglect your abs. |
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