Ouch a 1 lol.
Well what I listed last night was a bit of a lighter day sicne I missed out on 1 big meal. But I guess I could be a bit under. I’m about 6’1 170 pounds. Heres my routine
Back and Bi’s
7 sets x10-25 chins with variations (wide grip, narrow, palm in, weighted up to 65 lbs dumbbell)
4 sets of Inverted rows x10-20 (weighted up to 65 lbs)
2-3 sets of low row
3 sets x5-7 1 hand olympic bar curls
2 drops sets of alternating db curls and reverse curls 50 to 15 (4 or 5 sets in one)
Shoulders and Tri’s
6 set Clean and press x5-10
3 sets face pull x12
3 sets… dunno name but cross hands on the cables and pull out horizontally for post delts.
2 sets 6-10 front raises
5 sets x6-10 Skull Crushers
7 sets squats 6-12
5 sets deads 6-10
misc. calf stuff sometimes that changes.
3 set decline bench x3-8
2 set bench x5-7
1-2 sets cable or one hand bench x10
6 set 6-15 Olymp. bar shrugs
5 day cycle with 2 off and chest and traps float. Traps is once a week chest is every 3-4.
Bench 210x 3
Clean and Press 110x 5
Squat 275x 6
Dead 260x 6
Shrugs 400x 6
I dont do 1RM’s for safety’s sake. Am I missing out without em?
Do mostly compounds only have a few isolators. [/quote]
Deadlift, squat, and bench are all over 200lbs yet you only clean and press 110 x 5?