Workout for CBL

[rickyg]

Hey guys,New guy here. I was reading through CBL, I'm focusing on SA, and had a question about what kind of training is 'intense enough' for CBL.Here's my 4 day program, just so I know if I am able to continue doing this type of program with CBL. I'm currently on day 3 of the prep phase.I want to start CBL without worrying about if I can even do CBL properly with my current regimen. Here's a sample.Week 1: Day 1Exercise Sets Reps Rest (Sec)Cable Curls 2 13 60Standing Dumbbell Curls 2 13 60Incline Dumbbell Curls 2 8 90Barbell Curls 2 8 90Curl & Press 3 8 90Seated Shoulder Press 5 8 90Wide Grip Pulldowns 3 13 60Standing Lateral Raise 2 13 60Week 1: Day 2Exercise Sets Reps Rest (Sec)Step Ups 2 13 60Reverse Lunge 2 13 60Dumbbell Squat 2 8 90Stiff Leg Deadlift 2 8 90Squat & Press 3 8 90Incline Dumbbell Press 5 8 90High Pull 3 13 60Shrugs 2 13 60Week 1: Day 3Exercise Sets Reps Rest (Sec)Tricep Rope Pushdowns 2 13 60Close Hands Push ups 2 13 60Incline Tricep extension(barbell) 2 8 90Tate Press 2 8 90Pulldown & Pressdown 3 8 90Standing Dumbbell Press 5 8 90Dumbbell Upright Row 3 13 60Bent Dumbbell Row 2 13 60Week 1: Day 4Exercise Sets Reps Rest (Sec)Seated Calf Raises 3 13 60Calf Press 3 13 60One Leg Calf Raise (Dumbbell) 2 8 90Cable Face Pulls 3 13 90Low Pulley Row Wide Grip 5 8 90Curl & Press 2 8 60Seated Lateral Raises 3 13 60

[maxwkw]

What kind of weight are you using? This kind of program isn't my personal taste and I think you'd be better off with more compound movements but if you're using significant weight and good form it would probably work.

[rickyg]

I try to use as heavy a weight as I can with the best form. Sometimes the last couple reps I have to sacrifice some form, but usually it's a good workout.

[Brandon D Christ]

The workout is fine for CBL.  Make sure the weights are so you reach failure on 12 reps or less.

[Author]

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