I try to base my workout on failure, which means in bench for example, I may do 5 sets of 5 with 275 today and complete the bench workout. Next week I will move up 5 pounds to 280 and will most likely not complete the workout without being spotted. Once I do, I will move up again. This keeps me working at my peak and allows me to see improvement.
Sets x Reps
Day 1
Bench 5x5
Curls 3x8
Skull Crushers 3x8
Rows 3x8
Inclines 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 2
Squat 5x5
Push Press 5x5
Leg Extensions 3x8
Leg Curls 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 3
Bench 5x5
Curls 3x8
Skull Crushers 3x8
Rows 3x8
Mil. Press 5x5
Flys 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 4
Leg Press 5x5
Hang Clean 5x5
Dead Lift 5x3
Calves Burnout
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
I am looking for additional lifts to this workout and comments on what you think about this workout. Also, I am very soon going to be upgrading to a 5 day workout and I'm looking for suggestions for a fifth day. Thanks
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