1 work out at home .i didnt have free time to go gym.i work out 2 -3 full body every week .i do compound exercises like dedlift-squat-bent row-overhead and chest press so often and 2 set for each.recently my body is stopped to grow .may be it is for sake my workout because i have done it for 1 year and i didnt change my system.
i think full body is better than split may be im wrong pliz help
squat 80 kg 9 reps
overhead 70kg 6 reps
bent row 80kg 7
chest press 90 kg 8 reps
and do laterals and arms with dumbell
i do 2 sets
pliz help me how to change my routine
nasser from Iran
Trying upping the amount of food you're eating before changing your routine.
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