Hi, I’m 35 and want you to tell me how this looks:
MONDAY-THURSDAY:
Bench Press
Deadlift
DB snatch
Dips
TUESDAY-FRIDAY
Squat
Over head BB press
Lunges
I guess Monday and Friday would be the heavier days 5 or 6 sets of 3 for those exercises, Tuesday and Thursday the 3 or 4 sets of 10.
What do you think? I’m about 6 feet tall 235 lbs but about 18% BF. Thanks.
If it were me ( and its not! ) I would swap the dead and OHP. Also I would make Mon. Tues. the heavies.
Ok will do. Is the deads/OHP switch to save my back?
Yeah. Keep your chest/shoulders together back/legs together. In fact if you add arms Id do chest shoulder tris / legs back bis.
I agree if you are training 4 times a week a good way to split it up would be two days upper and two days lower. I would also work your upper back quite a bit more. My preference would be
MONDAY-THURSDAY:
A1 Bench Press
A2 Pull-ups
B1 Overhead BB Press
B2 DB Rows
TUESDAY-FRIDAY
A Squat
B Deadlift
C1 DB snatch
C2 Lunges
alternate sets of exercises with same letter, ie A1, A2, A1, A2 etc
I also would replace regular deadlift with romainian DL to save yourself from two back to back brutal lower body exercises.