So here's what I generally do
Monday legs
Front squats
Snatches
Squat cleans
Hammy work sldl or ham curls
Leg day generally 5-10 reps per set then some singles for front squats
Snatches I do a bunch of sets of 2. Still working flexability
Squat cleans I do 5x5
Tuesday Chest
Flat bench
Incline bench
Rowing machine 15-20 min
Chest I hit 5 sets between 5-12 reps on first exercise then 4 on the next at the same rep range
Wednesday back and shoulders
Lat pull down/pull-ups
Oh press
Rear delt flies
Some times ill switch off between lats and Mid back. Super setting pulls own/pull-ups with oh press (machine or standing) for 10x10 and call it a day
Thursday off
Friday back
Rows
Face pulls
Deadlifts
Deadlifts I do 3 sets 10 then a couple of 5 then some singles.
Rows I do 10 reps for how ever many sets I do of deads
I'm not trying to be a body builder just trying to maintain athletic look and flexability while not doing CrossFit
Also. Herniated discs in back and neck so back squats are out.
Monday legs
Front squats
Snatches
Squat cleans
Hammy work sldl or ham curls
Leg day generally 5-10 reps per set then some singles for front squats
Snatches I do a bunch of sets of 2. Still working flexability
Squat cleans I do 5x5
Tuesday Chest
Flat bench
Incline bench
Rowing machine 15-20 min
Chest I hit 5 sets between 5-12 reps on first exercise then 4 on the next at the same rep range
Wednesday back and shoulders
Lat pull down/pull-ups
Oh press
Rear delt flies
Some times ill switch off between lats and Mid back. Super setting pulls own/pull-ups with oh press (machine or standing) for 10x10 and call it a day
Thursday off
Friday back
Rows
Face pulls
Deadlifts
Deadlifts I do 3 sets 10 then a couple of 5 then some singles.
Rows I do 10 reps for how ever many sets I do of deads
I'm not trying to be a body builder just trying to maintain athletic look and flexability while not doing CrossFit
Also. Herniated discs in back and neck so back squats are out.