Kanishk Jain Workout Routine

Kanishk 21 June 2017

Fri: DEADLIFTS

Sat: OHP + Pull-ups

Sun: Off

Mon: OHP + Rows

Tue: SQ + Posterior Chain

Wed: Off

Thu: OHP

NoteHub: https://notehub.org/jsj97

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Details

[weight x reps x sets]

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Fri: Deadlifts

Deadlifts: SDT Progression @ 285 x 5 x 3 Base

Grip: Static Grip Holds

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Sat: OHP + Pull-ups

Push-ups: 3 sets to failure

Overhead Press: This is your rep work day and the progression is a very informal SDT with a focus on adding volume. Choose a weight that you can do for 8 reps. Take that weight and do as many sets as required to reach a total of 30 reps.

Pull-ups: Bring out the bands. Get your bands set up for Pull-ups and begin working on quality. The idea is to perform this exercise for 20-30 minutes MAX (it will grow from 20 to 30 so begin with 20) and keep improving on quality.

EDT 25 Minutes
A1. Overhead Press
A2. Band Assisted Pull-ups

Lat Pulldowns: 12-20 x 4

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Mon: SQ + Posterior Chain

Front Squats: 1-5 reps- x 1-5 sets, 6-8 x 2

Anderson Back Squats: 1-5 x 1-5, 8-10 x 2

Reverse Lunges: 12 x 3

Cable Pullthroughs: 10-20 x 5

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Tue: OHP + Rows

Push-ups 3 sets to failure

Unilateral Overhead Press: Repeat the same thing you did on Saturday with a dumbbell instead. Work up to a total of 30 reps.

EDT 25 Minutes
A1. Unilateral OHP
A2. DB Rows

Cable Rows: 12-20 x 4

Hammer Curls: 12-20 x 4

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Thu: OHP

Push-ups: 3 sets to failure

Overhead Press: Honeymoon Period going super heavy

Tricep Pressdowns: 100 reps in total

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