hamr9
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goal is strength, i dont have a whole lot of fancy equip at my gym so i can only stick to the basics, no bands or chains either im lucky they let me use chalk. not even a box for box squats unless i drag a bench over but i think that is too high
Monday Legs
back squat 5x5 /or front squat alternating every other leg day
reverse lunge 4x6
step up 3x12
Tuesday Chest
Flat BB bench 5x5 or 6x4
weighted dips 4x8
inc db press 3x8
lat raise 2x10
cable tri extension 3x8
Wednesday Back/DL
DL 8x3 or 6x4 /or roman DL alternating each back day
pull ups weighted max 4 sets
db swing 4x8
single leg DL 3x8
bent row 3x8
Thursday OFF/ Light cardio maybe some ab wheel
Friday Repeat with legs
Sat chest
sun back
mon off
overall i hit each group once every 4 days
Im looking for feed back on this program is this too much, not enough, am i missing anything, imbalances? etc?
Monday Legs
back squat 5x5 /or front squat alternating every other leg day
reverse lunge 4x6
step up 3x12
Tuesday Chest
Flat BB bench 5x5 or 6x4
weighted dips 4x8
inc db press 3x8
lat raise 2x10
cable tri extension 3x8
Wednesday Back/DL
DL 8x3 or 6x4 /or roman DL alternating each back day
pull ups weighted max 4 sets
db swing 4x8
single leg DL 3x8
bent row 3x8
Thursday OFF/ Light cardio maybe some ab wheel
Friday Repeat with legs
Sat chest
sun back
mon off
overall i hit each group once every 4 days
Im looking for feed back on this program is this too much, not enough, am i missing anything, imbalances? etc?