I know there are several workouts posted on this site but they all seem to be full body workouts of some variation. I was looking at “The Art of Waterbury” and I was surprised that the deadlift was not included. I am pretty new to lifting and would say what I am doing now is overtraining, but I have had very good results. I have had great results since I came back from injury 10 weeks ago from an eighteen month break. Started at 24% BF at 214LBS to now I am at 20% BF at 236LBS. I have been eating very heavily and also took Superdrol which helped me put on 14 LBS the first month. I want to be sure I am doing a workout that will keep me pumped and excited because if results. My goals are to get to about 15 % BF and stay near my current weight of 236 or maybe even gain a bit more. I do not have my numbers currently because I workout alone and have not anyone to spot for me. About the only thing I have maxed on is BP and that was 265 3 weeks ago. I am not against a full body workout but I can only workout Monday thru Friday and want to be sure that I really feel it when I leave the gym. If possible maybe give the names of a few successive workouts I can do. So I have more than just two months planned out. I also have all the Supps in order and a great diet. THANKS ALL!!!
Monday & Thursday (all 3 x 10)
Calf Raises inner outer straight
Tuesday & Friday 3 x 10
Front Pull Downs or Front Raises
Barbell Curl inner and outer grip