3x5 Squat 3x5 Standing Military press 3x5 Bent Over Rows
Example
Week 1:
Monday - Workout A Wednesday -Workout B Friday - Workout A
Week 2:
Monday - Workout B Wednesday - Workout A Friday - Workout B
Etc.
Weight
As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set of Squats with 200lbs then I do the other 2 sets of squats with 200lbs.
Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don't mess with your form just to lift more.
Warm-up Sets
Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don't have to do the whole thing for the other lifts but definitely the first.
What you do is you ramp your weight up to your working sets.
For example:
2x5xbar (sets x reps x weight) 1x5x85 1x3x125 1x2x155
And the working set weight would be 175.
If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.
chrisbenoit
what is standing military press?
forum_dude
MILITARY PRESS: TAKE A BAR AND PUT WEIGHTS AND U STAND AND U LOWER THE BAR TO YOUR SHOULDER?
CAN ANY1 CORRECT ME?
chrisbenoit
I thought that is shoulder press?
Marco_Simone
Originally posted by chrisbenoit:
I thought that is shoulder press?
Military press is only done standing up and with a barbell
There is no such thing as seated dumbbell military press.
Simon Dean
some people call them front presses blah blah blah
a lot of terms nowadays.Original term would be military press.