Axbxaxx
Bxacbxx
A
Squat 5x5
Ohp 5x5
Row 5x5
B
Front squat 5x5
Bench 5x5
Assisted pull ups 5x8
When I lose some weight/ get stronger I will switch up to do cleans for explosive power and make other tweaks.
Back story:. Former 1/1.75/3/4 stats took 3 years off and now a fatass... Goals are to lose weight (through cal deficit). When I am lighter I want to get back to playing basketball and get my hops back/ be more athletic.
>no deadlifts
What's your height/weight/bf%?
Also I think you should add a day for your core. It may seem trivial now but it's important for more compound exercises down the line
>>40112199
Fat as fuck at 6'1"... Should I do core work on a rest day or lift day?
>>40112119
post more obviously fakelifts roasties homo
It's missign shit, mine is
A
Squat
Bench
DB row
[tricep isolation]
B
Diddy
OHP
Dips
[curlzzzzzz]
I finish each day with 10 rounds on a heavy bag, which I usually have to go light on because my tank is pretty much spent. Just keeps my heart rate up
I switch up the isos and want to add one more iso to each day but I'm usually pretty beat by the end of it. It's gotten me past my bench plateau and my biceps were shit because lol SS/SL5x5.
>>40112281
I would do it on a rest day honestly. I would also not do it so hard as to get injured/too hard to the point where it interferes with your regular routine.
>>40112350
What's hard to believe about those numbers? Took me like 9 months after being an athlete my entire life lol. Got a desk job working 60+ hours a week so gave up on fitness.
>>40112387
Not him but I think he was saying that the girl you posted is a fake lifter (doesn't exercise, only does photoshoots) and wants you to post more
>>40112459
yes this.