3 day full body routine

Powerlifters do volume training retard

>>42093121
Fine I'll write you a thing

Do 5x8-12 for each exercise, 5x15-20 for calves and 4x15-25 for neck

AxBxCxx

A
OHP
Lat Pulldowns or Pull-ups
Band Face Pulls
Incline DB Curls
Close Grip Bench Press
Leg Press
Hip Thrusts
Glute Ham Raise
Cable Crossovers
Neck Extensions, Curls and Side Bends
Calf Raises on the Leg Press

B
DB Rows
Lateral Raises
Reverse Flies
Incline DB Press
Squat
Calf Raises
Neck Extensions, Curls and Side Bends
Triceps Rope Pushdown
Barbell Cheat Curls

C
Overhead Triceps Extension
DB Supinating Curls
Wrist Roller
Barbell Rows
Seated DB Press
Neck Curls, Extensions and Side Bends
Lunges
Calf Raises
DB Bench Press
Band Face Pulls

>>4209131XD

UE THW ONWELER RETYARARRF XXXDCDCDDD

>>42093343
What does this mean?

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I'm also interested. I'm currently working the same program 3xa week and I know it's not optimal

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>>42093212

Pretty good desu

It will take you 2.5 hours minimum though

>>42093438
Doesn't really matter

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>>42093438

Can you or anyone else suggest a program that would take 1.5-2 hours?

>>42093557
You could superset most of it

>>42091317
you need low volume for everything else to work newfag
>>1286894765253.jpg

Something I've tried in the past
Can do standing press instead of z press if you prefer, but z press is probably better for the high rep work

Day 1
Front Squat 3*3
Deadlift emom 10*1-2
Bench press + Pendlay Row 2*5, 2*8, 2*12
Z press + chin 2*8, 2*12
Face pull + side raise 2-5*20
10 minutes to get the biggest arm pump you can

Day 2 (light)
1 Arm press + chin 2*8, 2*12
Weighed press up + DB row 2*10, 2*15, (1*20)
Pause Squat 2*5, 2*8, 1*10-15
SLDL + Face pull 3*20
Split squat + any arm exercises you like 3*20

Day 3
Deadlift 3*3, 2*5, 1*10
Rest 10 minutes
Z press + chin 2*5, 2*8, 2*12
Pause bench + DB row 2*8, 2*12
Face pull + side raise + goblet squat 2-5*20
Arm pump


The whole way through, superset lower body exercises with abs (recommend ab wheel & hanging raises) and upper body with obliques (band pallof press is a good and convenient exercise)

>>42093212
Where are the overhead deadlifts?

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>>42091317

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>>42091317
G S L P
S
L
P

>>42093212
>fullbody
>all that volume

>>42095736
This was a jokeroony

>>42095391
How can people do ABAB? It doesn't give you enough time to rest and I don't like skipping days.

>>42096299
Once you're used to it, less rest isn't a big deal