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?
3 days per week
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.
I've set this up similar to Defranco WS4SB-2 uppers and 1 lower a week.