April Strength Workouts 2017

Goals are to Incline Press 315, Squat 405, and deadlift 500 on August 19th (40th birthday).  To make things a little tougher I’ll do this at 7% body fat without any equipment (belts, straps, wraps, etc…) or hormone therapy.

Currently squatting and deadlifting in the mid 3’s and inclining around mid 2’s.  Most of this due to a weak grip and posterior chain.

WEEK 1:

Monday
1. Barbell Incline Press: 6 sets 4 reps
Pick a weight that you can do for all 6 sets without a spot, just short of failure.
2. Cable Flye: 3 sets 10-15 reps
Go to failure on each set with about 30-40 seconds rest in between sets
3. Barbell Curl: 3 sets of 6-8 reps to failure
4. Machine Curl: 3 sets of 12-15 reps to failure
*Superset with*
5. Dips:  3 sets to failure

Wednesday
1. Deadlift: Work up to a max set of 2 reps
2. Romanian Deadlift: 3 sets 6-8 reps
3. Lying Leg Curls: 3 sets 10 reps
*Superset with*
4. Leg Press: 3 sets 25, 20, 15 reps

Friday
1. Military Press: 5 sets 2 reps
2. Reverse-Grip Bench Press: 3 sets 6 reps
3. Incline Tricep Extension: 4 sets 12 reps
4. Dumbbell Side Raises: 3 separate rest paused sets of 20-25 reps, going down each session.  For example I did 30 lbs for 18, 5, 3 reps; 1 minute rest; 20 lbs…; 1 minute rest; 10 lbs…etc…

Saturday (Pump Recovery Day)
The following are several supersets.  Try to go at a good pace with as little rest as possible between sets.  Don’t go to failure on anything.  This is written out in the exact order I did it since it is complicated.  Have fun.

Jump Rope: 3 sets of 50 regular and 50 backward (300 total)
Decline Sit-Up: 10 reps
Leg Extension: 30 reps
Decline Sit-Up: 10 reps
Leg Extension: 20 reps
Decline Sit-Up: 10 reps
Rear Delt Reverse Pec Deck: 30 reps
Decline Sit-Up: 10 reps
Rear Delt Reverse Pec Deck: 20 reps
Decline Sit-Up: 10 reps
Jump Rope: 3 sets of 50 regular and 50 backward (300 total)
Pull-Up: 5 reps
Behind Neck Press: 30 reps
Pull-Up: 5 reps
Behind Neck Press: 20 reps
Pull-Up: 5 reps
Dumbell Pullover: 30 reps
Pull-Up: 5 reps
Dumbell Pullover: 20 reps
Pull-Up: 5 reps
Jump Rope: 3 sets of 50 regular and 50 backward

WEEK 2

Monday
1. Squat: Take as many sets necessary, warming up, and working to a max of 1 rep.
2. Sumo Deadlift: 4 sets of 3 using the same weight across all sets
3. Reverse-Grip Seated Cable Row: 5 sets of 10 reps

Wednesday
1. Incline Press: 2 sets 1 rep, 2 sets 2 reps, 1 set 6-8 reps, 1 set 8-10 reps
2. Incline Flye: 4 sets 12 reps
3. Lat Pulldown: 3 sets 12 reps
4. Decline Reverse-Grip Lying Trying Tricep Extension: 3 sets 12 reps

Friday
1. Deadlift: Pick a heavy weight and go 5 sets 3 reps.  Back off with a hard set of 8-10.
2. Rack Barbell Row: Since I’m not using straps, set the pins somewhere at the bottom position.  Hit sets of max reps until your grip gives out and start letting the bar hit the rack, regroup, continue hitting reps in this fashion. 4 sets 6-10 reps.
3. Dumbbell Step-Up: 3 sets 10 on each leg, no rest.
4. Decline Sit-Up: 2 sets 15 reps
*superset*
5. Face Pull: 2 sets 10 reps

Week 3

Monday
1. Standing Barbell Press: 6 sets of 3 reps using the same max weight for all sets.  Back off with a set of 6-8, and then a set of 8-10.
**superset**
2. Pull-Up: 10 sets of 5 in between presses
3. Dips: 4 sets to failure
**superset**
3. Incline Dumbbell Curl: 3 sets of 10-12 (ending with fourth set of dips)
4. Side Raise: 3 sets of 8-12

Wednesday
Light leg routine today
1. Warm-Up Circuit: 2 rounds of 25 reps on each exercise – Leg Abductor Machine, Leg Adductor Machine, Seated Leg Curls, Single-Leg Leg Extension, Air Squat
1. Barbell Squats: Light load 4 sets of 8 with a 3 second negative
2. Lying Leg Curl: 5 sets of 10
*superset*
3.Leg Press: 4 sets of 25
4. Ab wheel: 5 sets 10 reps
*superset*
5. Calf Raise: 4 sets 12-15 reps

Friday
1. Incline Press: Work up to a max of 1 rep.  Pyramid down with something like sets of reps of 2, 4, 6, 8.
2. Rear Delt Hang Swings: 100+ reps. Break sets up something like this… 50’s x 15, x 15; 40’s x 15, x 15; 30’s x 15,x15; 20’s x 10, x 10.  Then finish with 10’s for a set of full range of motion deltoids raises to failure.
3. Tricep Cable Pushdown: 4 sets of 15 reps

Saturday
Run 3 miles

Monday
1. Deadlift: Work up to a 1 rep max. Then 3 sets of 4-6 reps with a good weight.
2. Circuit: 5 rounds of 12 reps of back extension, decline sit-up, and jump squats with 45 lb bar

Tuesday
This is the last workout of the week as we will rest or train light cardio for the rest.
1. Standing Press: Work up to a new max rep and hit 3 sets of 4 to 6 reps.
2. Seated Dumbbell Press: 2 sets 6-8
3. Pull -Up: 10 sets of 5.  Just start hitting these in between sets until you hit 50.
4. Dips: 3 sets of 10
5. Seated Side Raise: 2 sets 15-25 reps to failure

Time to reset and recover. Cardio the rest of the week maybe some light pump sets of 25-50 reps.

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2 thoughts on “April Strength Workouts 2017

  1. Hey Todd, thanks for sharing!

    Two questions: What is ‘Pump recovery day’ mean?

    And on Saturday, do you mean to do the supersets of 1&2, 3&4, 5&6, and 7&8? Or supersets of 2&3, 4&5, 6&7, and 8&jump rope?

    -John

    1. Master John, ‘Pump Recovery’ is just a name for light training with stretching and cardio. So I don’t go to failure on any of these exercises and the goal is to just pump up the muscle (get as much blood into it as possible). It is kind of a fun day for me where I don’t plan so heavily and do whatever I feel like doing. I view it as an alternative to cardio.

      I’ll rewrite the sequence so you might understand it better.

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