mickc1965
Well-Known Member
Once arm is out of plaster was thinking of changing things around a bit, will stick to the current three day on, one day off set up but routines as below:
Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM
Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM
Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM
Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM
Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM
Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM