[quote=“chandler2109”]This is what I am planning on doing.
Mon.— Squat, lunges, stiff leg dead lift, leg extinsions, and leg curls.
wed— barbell bench press, Ab machine, Military press machine, chest flyes, dumbbell bench press, and tricep pulls
Fri— Power clean, lunges, High back row, low back row, stiff leg dead lift, and calve raises
What do you think any suggestions are tips would be greatly appreciated. On Tuesdays and Thursdays I do cardio in case you were wondering.[/quote]
There is definately some good things in there that you can build on. I’d drop the leg extensions and leg curls. Maybe think about doing a normal deadlift on monday since you are doing the SLDL on friday. I’d also look to go fullbody each lifting day since you only have three days a week.
So, something like…
Monday- Squat, one arm DB snatch, dips, deadlift, chinups, BB bench
Weds- Incline DB Bench, Jump Squats, Overhead Press (any variety), High Pulls, Pushups (any variation), Bodyweight Rows (aka reverse bench)
Friday- Squats, Pullups, Hang Clean, Bent over rows (BB or DB), Stiff Legged Deads, Calf Raises
Each day has 6 exercises and basically you should hit every major muscle group on each day. If you are doing cardio tuesday thursday then I would do core work on that day (after cardio).