Monday:Front Squats 5x5, calf raise, dumbbell bench, lunges, face pulls, abs
Wednesday:Deadlift 5x5 225, weighted pull ups 5x5, single leg press, abs
Thursday: Bench press 5x3x1, bis, seated military, face pulls
Friday: Back Squat 3x6 235 , back extensions, lunges, pussy fuckers, abs
Saturday:Pendley rows 5x3x1, weighted pull ups, close grip bench, bench dips
Sunday: Sumo Deadlift 3x6 265 military press 5x3x1, side raises, pussy fuckers
First deployment. The gym is for real the only thing keeping me from becoming a alcoholic. We do morning PT’s every mon-thurs so that’ll be my cardio. goal is to get my strength up and get my ass in the gym as much as possible. i’ll go up every week 5 pounds on main lifts. plan on doing thing for 12-16 weeks. What do you guys think?