Symmetric strength plus routine

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3months SS

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ABABACx
A
Squat 3x3
Bench smolov jr
Row 3x10
B
w dip 3x5
w chin up 3x5
PRESStm 4x8
leg curl 3x10
C
Squat 3x5
Bench smolov jr
RDL 3x10

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7months with about 3weeks out

>Chest
Flat 5x5
Incline 5x5
Peck Deck 4x8
Incline Dumbells 4x8
Dips 3xf
Cables (high to low & low to high) 4x8

>Back&Bi
Lat Pulldown 4x8
Deadlift 3x4-5 for the first two then go down a rep every set
Chin Up 3x8
Standing Lat Pulldowns 4x8
Dumbell Rows 5x5
Preacher Curls 4x8
Curls over the bench 4x8
Incline Seated Curls 4x8
Hammer Curls 4x8
Cable Curls (rope & preacher bar) 4x8

>Legs
Squat 2x5-6 then same as DL
Half Squat 4x8
Leg Press 5x5
Leg Extension 5x5
Hamstring Curl 5x5
Seated Calf Extension 4x10

>Shoulders & Tri
OHP 4x8
Upright Row 4x8
Seated Dumbell OHP 4x8
Seated Dumbell Side Raise 4x8
Barbell Front Raise 4x10
Overhead Dumbell Extension 4x8
Skullcrushers 4x8
Close Grip Bench 4x8
Dips 4x15
Tricep Cable Pushdown (rope & preacher bar) 4x8

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Greyskull
t. beginner manlet with atp

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>>39287664
LMAO fat t-rex LOSER incoming. COnsider suicide. Or get on a REAL routine.

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>>39287852
>drink lots of fruit juice
>eat clean
pic related