My routine (Nov 14 on)
I changed my rep scheme so that I am doing a better amount of volume (higher). There is 1 day rest between each workout, so it’s day1/rest/day2/rest/day3/rest/day4/rest/day1 etc, with an extra day taken here or there if needed.
Day 1 - Lower w/ deadlift emphasis
Deadlifts 4 sets of 4-8 reps
Sumo Squats 4 sets of 4-8 reps
Walking lunges 4 sets of 4-8 reps
Day 2 - vertical upper
Incline DB Press 3 sets of 8-11 reps
Yates Row 4 sets of 4-8 reps
Military Press 4 sets of 4-8 reps
OH DB Press with palms facing e/o 3 sets of 8-11 reps
Day 3 - lower w/ squat emphasis
Squats 4 sets of 4-8 reps
RDLs 4 sets of 4-8 reps
Reverse Lunges 4 sets of 4-8 reps
Day 4 - horizontal upper
Pendlay Rows 4 sets of 4-8 reps
Flat Bench Press 4 sets of 4-8 reps
flat db flyes 3 sets of 8-11 reps
bent over rear delt flyes 3 sets of 8-11 reps (or what I can do, these are hard )
