I'm just finishing an 8x8 routine I wanted to try out for 3 weeks and lost some size, shape, and overall frame width.
I'd like to do a 3 day full body routine to get back the shoulder/back width and also help put some size on my arms before I take a full week off (my first in over a year!)
I tend to over train and make longer than necessary workouts bc I try to hit all
Angles of each muscle. I also do cardio on lofting days: 5 minute run 8mph, hiit for 15 mins between 4mph and 9-10mph. Then 15 mins post lift cardio steady state. Slow speed ellipt/stair master. I do 45 mins steady state cardio on tues and thurs. Here is my plan... Open to critique/suggestions
Sets/reps are 10, 8, 6, 15
Unless noted
Mon
Clean 1x8, 3x5, 1x8
Push press 1x8, 3x5, 1x8
Bb row wide grip
Inc db Press
Weighted wide pullups 3xmax
Straight arm lat pulldown 2x12
Db shrug
Flat db fly
rear db lateral raise
Front delt rope cable raise
db single arm Preacher curls
Crushers
Standing calves 4x20
Db forearms 2x25
Wed
Deadlift 15 10 8 5 3 15
Flat db press
V lat pulldown
Inc db fly
One arm Db row
Arnold press
Pullovers db
Lateral db raise
Facepull
Bb Scott Curl
Dips 10, 8weighted 6weighted, 15
Conc curls 2x12+xr
Oh rope ext
Seated calves 4x20
Bb forearms 2x25
Fri
Rev lunge 5x5 each leg
Inc db press palms in
Rear lat
Cable chest osses
Uh cable row
Leg ext SS with leg curl 3x15 plus drop
Wide Upright row SS with same weight cg shrug max
Cable curl
straight bar pushdowns
Rev curl collar width grip
Sngle oh db ext 2x12
Hypers 3x25
Will be using prometheus rising (daa based) primal male, ursobolic. Plus staples.
Goals- muscle gain/minimal fat gain, increase back width/arm size
I'd like to do a 3 day full body routine to get back the shoulder/back width and also help put some size on my arms before I take a full week off (my first in over a year!)
I tend to over train and make longer than necessary workouts bc I try to hit all
Angles of each muscle. I also do cardio on lofting days: 5 minute run 8mph, hiit for 15 mins between 4mph and 9-10mph. Then 15 mins post lift cardio steady state. Slow speed ellipt/stair master. I do 45 mins steady state cardio on tues and thurs. Here is my plan... Open to critique/suggestions
Sets/reps are 10, 8, 6, 15
Unless noted
Mon
Clean 1x8, 3x5, 1x8
Push press 1x8, 3x5, 1x8
Bb row wide grip
Inc db Press
Weighted wide pullups 3xmax
Straight arm lat pulldown 2x12
Db shrug
Flat db fly
rear db lateral raise
Front delt rope cable raise
db single arm Preacher curls
Crushers
Standing calves 4x20
Db forearms 2x25
Wed
Deadlift 15 10 8 5 3 15
Flat db press
V lat pulldown
Inc db fly
One arm Db row
Arnold press
Pullovers db
Lateral db raise
Facepull
Bb Scott Curl
Dips 10, 8weighted 6weighted, 15
Conc curls 2x12+xr
Oh rope ext
Seated calves 4x20
Bb forearms 2x25
Fri
Rev lunge 5x5 each leg
Inc db press palms in
Rear lat
Cable chest osses
Uh cable row
Leg ext SS with leg curl 3x15 plus drop
Wide Upright row SS with same weight cg shrug max
Cable curl
straight bar pushdowns
Rev curl collar width grip
Sngle oh db ext 2x12
Hypers 3x25
Will be using prometheus rising (daa based) primal male, ursobolic. Plus staples.
Goals- muscle gain/minimal fat gain, increase back width/arm size