Simple Weigong program
Sept 6, 2018 20:58:58 GMT -5
Post by pegasus89 on Sept 6, 2018 20:58:58 GMT -5
I built a new program today for as i needed a new goal. Said id post the program for anyone looking for something either to start or just a change of pace.
Day 1
Back Squat 4x6
Deficit Romanian Deadlift 4x6
Split Squat 3x10
Barbell Hip Thrust 3x10
Calf Raise 4x8
Ab crunch and Lower back hyper-extension 3x10
Day 2
Bench Press 4x6
Overhand Bent Over Row 4x6
Incline Press or fly 3x10
Underhand Pull up/Down 3x10
Lateral Raise and Rear Deltiod Raise 3 x 10
Bicep and Tricep work 2 x 10 (you can omit this if you wish)
Day 3
Back Squat 4x6
Deficit Romanian Deadlift 4x6
Split Squat 3x10 ( Substitute with single leg extension for isolation if lagging or imbalance)
Barbell Hip Thrust 3x10 (sub with single leg curl for isolation if lagging or imbalance)
Calf Raise 4x8
Ab crunch and Lower back hyper-extension 3x10
Day 4
Incline Bench Press 4x6 (One can sub Overhead press if needed, I avoid )
Underhand Weighted Pull Up or Pull down 4x6
Dumbell Press or fly 3x10 ( Go 4 x 8 on DB fly if you used OHP above)
One Arm Overhand DB row 3x10 (Use Landmine/T bar row you wish to substitute)
Lateral Raise and Rear Deltiod Raise 3 x 10
Bicep and Tricep work 2 x 10 (you can omit this if you wish)
If someone wants they can lower rep ranges to 5x5 on the big lifts.
Also, stick to the Romanian Deadlifts....your legs will thank you
Hope it helps
Day 1
Back Squat 4x6
Deficit Romanian Deadlift 4x6
Split Squat 3x10
Barbell Hip Thrust 3x10
Calf Raise 4x8
Ab crunch and Lower back hyper-extension 3x10
Day 2
Bench Press 4x6
Overhand Bent Over Row 4x6
Incline Press or fly 3x10
Underhand Pull up/Down 3x10
Lateral Raise and Rear Deltiod Raise 3 x 10
Bicep and Tricep work 2 x 10 (you can omit this if you wish)
Day 3
Back Squat 4x6
Deficit Romanian Deadlift 4x6
Split Squat 3x10 ( Substitute with single leg extension for isolation if lagging or imbalance)
Barbell Hip Thrust 3x10 (sub with single leg curl for isolation if lagging or imbalance)
Calf Raise 4x8
Ab crunch and Lower back hyper-extension 3x10
Day 4
Incline Bench Press 4x6 (One can sub Overhead press if needed, I avoid )
Underhand Weighted Pull Up or Pull down 4x6
Dumbell Press or fly 3x10 ( Go 4 x 8 on DB fly if you used OHP above)
One Arm Overhand DB row 3x10 (Use Landmine/T bar row you wish to substitute)
Lateral Raise and Rear Deltiod Raise 3 x 10
Bicep and Tricep work 2 x 10 (you can omit this if you wish)
If someone wants they can lower rep ranges to 5x5 on the big lifts.
Also, stick to the Romanian Deadlifts....your legs will thank you
Hope it helps
)