Further FURTHER thoughts on lifting. in Exerbabble III

A December Routine. Laugh so much at this someday, self.

A: BB Incline/BB Row 5x5
DB Press/Wide Lat Pulldown 4x10

B:
Cable Lateral Raises 3x12
Lateral Raises/DB Push Press 3x12
BB Curl 3x8
Zottman Curl/Pulldown 3x12
French Press 3x8
Incline Press/Tricep Pushdown 3x12

C:
Squat 5x5
Deadlift 4x10
Rev Lunges 3x12
Die in little puddle on the floor.
D: (Rest/cardio)

No, no, Striped Down Hypertrophy in the weeks before Mexico. “Start light”. 2 minutes rest for lower body, 1 minute upper body. 18 sets upper = 18 minutes rest. 9 rest lower = 18 minutes rest. Total = 36 minutes rest. And he wants this done in 40 minutes? Minute rest for all, and start really really fucking light?

NO SERIOUSLY, SELF. START FUCKING LIGHT.

(don’t forget to foam roll)
DB Bench Press 5x5/4x10 60 lbs/45 lbs
BB Row 5x5/4x10 135 lbs/105 lbs
Deadlift 5x5/4x10 185 lbs/135 lbs
DB Press 4x10/5x5 25 lbs/35 lbs
Wide Lat 4x10/5x5 110 lbs/140 lbs
Single-Leg Press 4x10/5x5 one plate/two plates to start

REST:

Casually alternate for the A movements…so about 45-60 seconds between exercises when using the 4x10 scheme; 60-75 seconds for 5x5.

For the B movement via straight sets, around 60 seconds for 4x10, and 120 seconds for 5x5.

Last updated November 10, 2014