Discover athlete Ross Edgley's training plan
Ross Edgley is a 1.75m and 95kg athlete, and for those who are used to training plans that we usually put here on the page, your plan is slightly different from the usual one.
This athlete only uses four to five exercises per training session, but focuses heavily on compound and demanding exercises.
As for sets and repetitions, it varies a lot between exercises, with the most common number of sets being five, and the number of repetitions normally ranging between five and ten repetitions, with some exceptions. Train five times a week.
If you don't know an exercise, just click on its name.
Monday ? Legs and calves
- Squat ? 4 sets x 8 reps
- Front squat ? 5 sets x 5 repetitions
- Lunges ? 4 sets x 20 repetitions
- Calf raise ? 5 sets x 10 repetitions
Tuesday ? Arms and abdominals
- Barbell bicep curl ? 5 sets x 10 repetitions
- Hammer Curl ? 5 sets x 10 repetitions
- Weighted funds ? 5 sets x 10 repetitions
- Palloff with cables or band? 3 sets x 1 minute each
- Suspension leg raises with weight ? 5 sets x 10 repetitions
Thursday ? Shoulders
- Clean & Press ? 4 sets x 8 reps
- Shoulder press ? 5 sets x 5 repetitions
- Sides ? 5 sets x 10 repetitions
- Frontals ? 5 sets x 10 repetitions
Friday ? Back
- Snatch ? 4 sets x 8 reps
- Dead weight ? 5 sets x 3 repetitions
- Elevations ? 5 sets x 5 repetitions
- Dumbbell row ? 5 sets x 10 repetitions
Saturday? Chest and tricep
- Flat bench press ? 5 sets x 5 repetitions
- Dumbbell splits ? 5 sets x 5 repetitions
- Bench press with short grip ? 5 sets x 10 repetitions
- Tricep extension on the machine ? 10 sets x 10 repetitions
As for supplements, this athlete states that he uses Protein, Creatine, Vitamin D3 It is Fish oil.
Information taken from the athlete's website simplyshredded.com and official Facebook.
Ross Edgley Instagram
