Hey guys, little background about me, m28 171lbs. I use to be 145 about a year ago before I started working out. I started off doing PPL then switched to Arnold then a PPLxArnold variation I reached 170 and took a break but now I’m pretty active with it and I’m starting to create my own plan. I’d considered myself an intermediate. I make my own pre and I’m limited on weight since I don’t go to the gym (I have a cheap Marcy bench, 4 kbs and 2 dbs) my goal is a well rounded hypertrophy / definition / cardio
My current split is
Day 1- cardio / calisthenics
Day2-Compound A
Day3-Compound B
Day4-Cardio / calisthenics
Day5-chest / back
Day6- Arms
Day 7- rest
Cardio / Cali - run for 15 mins / push up bars till failure and ab roller till failure for about 30 mins
All my lifts are 5x15 or until failure. 30 sec rest
Compound A - bent over rows, lunges, bench press,
Compound B - back squat, deadlift, shoulder press
Chest - superset bench press x db flies, repeat for incline and decline
Traps - shrugs
Lats - bent over row, single db row, underhand barbell row
Shoulders - superset standing press x front raise, superset upright row x lateral raise, rear delt flies
Triceps- close grip bench press, extensions, kickbacks
Biceps- barbell curls, alternate bicep curl, hammer curls.
I’m thinking of changing one cardio / cali to a 30 min kettlebell workout like ABC
Any suggestions / alternatives would be greatly appreciated. Thanks
My current split is
Day 1- cardio / calisthenics
Day2-Compound A
Day3-Compound B
Day4-Cardio / calisthenics
Day5-chest / back
Day6- Arms
Day 7- rest
Cardio / Cali - run for 15 mins / push up bars till failure and ab roller till failure for about 30 mins
All my lifts are 5x15 or until failure. 30 sec rest
Compound A - bent over rows, lunges, bench press,
Compound B - back squat, deadlift, shoulder press
Chest - superset bench press x db flies, repeat for incline and decline
Traps - shrugs
Lats - bent over row, single db row, underhand barbell row
Shoulders - superset standing press x front raise, superset upright row x lateral raise, rear delt flies
Triceps- close grip bench press, extensions, kickbacks
Biceps- barbell curls, alternate bicep curl, hammer curls.
I’m thinking of changing one cardio / cali to a 30 min kettlebell workout like ABC
Any suggestions / alternatives would be greatly appreciated. Thanks