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Anonymous
Give advice on my routine /fit/ 2017-07-15 11:40:27 Post No. 42155800
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Give advice on my routine /fit/ 2017-07-15 11:40:27 Post No. 42155800
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2 years ago I suffered an injury that kept me from making gains. I eventually recovered but never went back to the gym (oops). I became a skinnyfat slob again and I can't stand it. Joining a gym next week and I plan to run this:
Week A
Day 1
Bench 3x5
BB Rows 3x5
Squats 3x5
+
Accessory movements for:
Chest and Arms
Day 2
OHP 3x5
W. Pull-ups 3x5
Deadlift 1x5
+
Accessory movements for:
Traps and Shoulders
Day 3
+
Bench 3x5
BB Rows 3x5
Squats 3x5
+
Accessory movements for:
Chest and Arms
Week B
Day 1
OHP 3x5
W. Pull-ups 3x5
Deadlift 1x5
+
Accessory movements for:
Traps and Shoulders
Day 2
Bench 3x5
BB Rows 3x5
Squats 3x5
+
Accessory movements for:
Chest and Arms
Day 3
OHP 3x5
W. Pull-ups 3x5
Deadlift 1x5
+
Accessory movements for:
Traps and Shoulders
Light cardio and ab training on rest days. Any advice or critique? Anons who've never reached intermediate status need not reply.
>>
>>42155800
Is that W Pull-up as in weighted?
I dunno about you, but I had my fucked, tibeal plateu fracture, and squatting really helped me, just starting with the bar
SL w/ pull ups and dips seems like a pretty good program to regain your strength and start programming for yourself
>>
>>42155997
Yes it is. My knee is fucked too which is why I don't want to do SS this time around. I'll take it real slow and use the same progression for lower and upper
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