School is about to start up and I will be crunched for time with school and work, so I will probably move to a 3 day a week full body split (focusing on compound movements). this is what I was thinking.
Workout A:
5 sets of Squats, 6-8 reps (80% max)
5 sets of Bench, 6-8 reps (80% max)
5 sets of Barbell rows 8-10 reps
5 sets of any pull exercise (week 1: lat pull downs. Week 2: cable row)
Workout B:
5 sets of Deadlift/rdl, 4-10 reps (90% max)
5 sets of pull ups
5 sets of Ohp, 8-10 reps
5 sets of any push exercise (dips/weighted dips)
Workout A:
5 sets of Squats, 6-8 reps (80% max)
5 sets of Bench, 6-8 reps (80% max)
5 sets of Barbell rows 8-10 reps
5 sets of leg press
week 1, do workout A on MF, on W do workout B. week 2 do workout B MF, on W do workout A. Alternate
Monday do an extra pull exercise
wednesday do an extra push exercise
friday do an extra leg movement (leg press)
Workout A:
5 sets of Squats, 6-8 reps (80% max)
5 sets of Bench, 6-8 reps (80% max)
5 sets of Barbell rows 8-10 reps
5 sets of any pull exercise (week 1: lat pull downs. Week 2: cable row)
Workout B:
5 sets of Deadlift/rdl, 4-10 reps (90% max)
5 sets of pull ups
5 sets of Ohp, 8-10 reps
5 sets of any push exercise (dips/weighted dips)
Workout A:
5 sets of Squats, 6-8 reps (80% max)
5 sets of Bench, 6-8 reps (80% max)
5 sets of Barbell rows 8-10 reps
5 sets of leg press
week 1, do workout A on MF, on W do workout B. week 2 do workout B MF, on W do workout A. Alternate
Monday do an extra pull exercise
wednesday do an extra push exercise
friday do an extra leg movement (leg press)