"The Captin Doooooes"

Ok, here is my first post on this blog and it is going to be a doozy. It has been a long time since I have been to the gym, let alone touched an exercise device, so i am going to start my exercise program with a pretty simple lifting schedule of 3 times a week. Monday Wednesday and Friday. I am going to keep to this particular routine for 2 months before I even consider changing it up, just so I can see what is working and what is not.

Monday: Max Effort Upper Body

1) Incline or reg barbell bench press Work up to max set of 5 reps
2) Flat dumbbell bench press 3 sets of 10
3) Chest Supported rows 4 sets of 10
4) Rope pulls to throat 3 sets of 15
5) Hanging Leg Raises 3 sets of 15


Wednesday: Lower Body

1) Max effort Rack Pulls Work up to max set of 5 reps
2) Single leg squats, back leg elevated 3 sets of 10
3) Ham curls 3 sets of 10
4) Captains of Crush 3 sets of max reps each hand


Friday: Repetition Upper Body

1) Barbell bench press (work up to 3 sets of max reps)1 min rest inbetween
2) Rope Push downs 3 sets of 15
3) Lat pull downs 4 sets of 10
4) Lateral Raises 3 sets of 10
5) Hammer curls 3 sets of 10
6) abs extravaganza no rest ab exercises ( will vary)


So far this is what I am planing on doing for 2 months. My next post will be a rough outline explaining how I will approach diet and progress checks.

~Captin