I've only started to train properly(as far as diet is concerned) the last couple of months:
How does my current program look:
1A Bench Press 3*3-5
2A Chin Ups 3* Max Reps
2B Weighted Pushups 3*8-10
3A Face Pulls w/band 3*8-10
3B DB Curls 3*8-10
1A Deadlift 3-5 RM
2A Unilateral leg movement 3*8-10
3A Posterior chain(Back Extension/Natural glute ham raise) 3*8-10
1A Incline DB Press 3*8-10
1B Pullups 3* Max Reps
2A Weighted Pushups 3*8-10
2B Horizontal pull 3*8-10
3A Curls 3*8-10
3B Face Pulls/Band pullaparts 3*8-10
My current numbers are:
I've had to tweak things with injuries.
I cannot dip or shoulder press due to a shoulder problem.
I only started deadlifting again recently.I was using the front squat for my main lift but started getting knee trouble.I intend to deadlift now for 3 weeks and maintain my squat on the fourth week.
How many days per week are you doing this? Does it go ABA or ABAB?
So ABA one week then BAB the next?
You need another second day of legs IMO if you are going to go 3 days a week. ABA then the following week should look like BAB
Squats, you need squats.
He was doing squats but started experiencing knee trouble. No matter how good an exercise is...if it hurts you don't do it.
Originally Posted by thecityalive
That said, I think it looks too light on leg work overall.
Ah, missed that part. My apologies.
I've set this up similar to Defranco WS4SB-2 uppers and 1 lower a week.