Quote:
Originally Posted by koogala  Got some more questions....
My weight program is: 3-4 sets per exercise, 4-6 rep range for mass
Monday chest-warm up
bench press
incline press
military press
tricep pushdown
Tues- leg- squats
leg ext.
hamstring curls
Wed back lat pulldowns
cable rows
bicep curl w/EZ bar (just for fun)
Thurs REST
Friday REPEAT
This is much like the two day split but I put in three days rather than two
& work straight thru weekends & all. This gives me less time in my gym
& more time w/ my family. I am getting stronger on this program so, its working for ME.
QUESTION. Where could I incoporate power cleans & deadlifts into this program? I'm looking for overall mass & strength. I'm not going to compete
in anything but just want mass & strength without 120-150 lbs of lard that I presently carry. I also incorporate 30-40 min cardio post workout (Working into cardio slowly)
I really don't care for the isolation movements but try to stick to the compound moves. Tricep pushdowns & bicep curls are only exceptions |
It would make the most sense to incorporate your cleans/deadlifts into your leg workout, after squats (which I always recommend doing first) but before your leg ext. exercises (which I always recommend doing at the end of the workout). Honestly though, Squats, cleans, deadlifts AND leg ext. are a lot work on your quads in one workout. I would still do leg ext. during your leg workouts, and do no more than 2 out of the 3 heavier lifts (squats, cleans, deadlifts) on top of the leg extensions. Just my 2 cents.