R8 my routine please:
Monday:
Warmup
5x5 Squat
3x8 Pause Squat
3x12 Weighted Lunges
3x12 Weighted GHR
3x12 Calf Extensions
3x15 Weighted Abs
Cardio Cooldown
Tuesday:
Warmup
5x5 Bench Press
3x8 Pause Bench Press
3x12 Barbell Row
3x12 Face Pulls
3x12 Tricep Extension
3x8-12 Inclined Dumbell Bench
3x1min Weighted Farms Walks
Cardio Cooldown
Wednesday:
Rest
Thursday:
Warmup
5x5 (or 6x6 or 3x12) Deadlift or RDL (depending on recovery after heavy squats)
3x8 Pause DL (lightweight)
3x12 Front Squats
3x15 Unweighted Abs
Friday:
Warmup
5x5 OHP
3x8 Slow OHP
3x12 Arnold Press; Dumbell Press; or Weighted Dips
3x12 Single-Arm Pulldown
3x12 Dumbell Row
3x12 Dumbbell/Cable Curls
3x1min Farmers Walk
What do you think? My Thursday is weak but heavy squats are enough once per week to see significant growth in my legs and back and the addition of deadlifts will probably be satisfactory enough.
>>42148345
I forgot to add that I do supersets with machines on Saturdays as maintenance day: lots of stretching/foam rolling/fascial release with the lacrosse ball.
Satuday: Superset/45sec rest
3x12 Machine Chest Press
3x12 Machine Lat Row
3x12 Machine Press
3x12 Machine Pulldown
3x12 Leg Extensions
3x12 Leg Curls
3x12 Machine Lateral Raises
3x12 Machine Tricep Extensions
3x12 Machine Bicep Curls