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Hey guys. Just getting back into training after a huge hiatus. I’m going back to my old simple training style.
Day 1- Upper Body
Bench Press (BB) - 3x3-5
Meadows Row or BB Rows- 12, 10, 8, 6
Incline DB Press- 3x8
Lat Pulldowns- 4x12
Hammer Curls/Tri Pulldowns- 3x10 superset
Day 2- Lower Body
Squat- 3x5
Single Leg Press- 3x8
Romanian or Trap Bar Deadlift- 3x5
Hanging Leg Raise- 3x10
Planks- 3x30 seconds
Spider-Man Planks- 3x15
Day 3- Cardio & Conditioning
Day 4- Upper Body
DB OH Press- 3x5
Eccentric Pull-ups- 3x5
DB Flat Bench- 3x10
Kettlebell or T-Bar Rows- 3x10
Reverse Flies- 3x10
Incline DB Curls 1 1/2- 3x10
CGBP- 3x10
Day 5- Lower Body
Deadlift- 3x5
Single Leg Press- 3x8
Front Squat- 3x5
Hanging Leg Raises- 3x10
Planks- 3 x 30 secs
Spider-Man planks- 3x12
Day 6- Cardio & Conditioning
Day 1- Upper Body
Bench Press (BB) - 3x3-5
Meadows Row or BB Rows- 12, 10, 8, 6
Incline DB Press- 3x8
Lat Pulldowns- 4x12
Hammer Curls/Tri Pulldowns- 3x10 superset
Day 2- Lower Body
Squat- 3x5
Single Leg Press- 3x8
Romanian or Trap Bar Deadlift- 3x5
Hanging Leg Raise- 3x10
Planks- 3x30 seconds
Spider-Man Planks- 3x15
Day 3- Cardio & Conditioning
Day 4- Upper Body
DB OH Press- 3x5
Eccentric Pull-ups- 3x5
DB Flat Bench- 3x10
Kettlebell or T-Bar Rows- 3x10
Reverse Flies- 3x10
Incline DB Curls 1 1/2- 3x10
CGBP- 3x10
Day 5- Lower Body
Deadlift- 3x5
Single Leg Press- 3x8
Front Squat- 3x5
Hanging Leg Raises- 3x10
Planks- 3 x 30 secs
Spider-Man planks- 3x12
Day 6- Cardio & Conditioning