Hi everybody, been a wile since I last posted. I have a lot of free time coming up for training and I want to put on as much muscle mass as possible while working on the Olympic lifts as well. I’m also putting an emphasis on posterior chain development as it is weak compared to the rest of my body and needs to be strengthened.
I have the following routine I’ve been following for 2 months that has given me some good strength and a bit of size but I am not sure how to work in the Olympic lifts other than the haphazard lifting I’ve been doing on Wednesdays and Saturdays.
Snatch Grip Deadlift 3x5
Barbell Step Ups 3x15
Barbell Glute Bridges 3x15
One Arm Dumbell Row 5x5
Decline Close Grip Bench 5x10 (super setted with Rear Delt Row)
Dumbell Rear Delt Row 5x10
Low Pulley External Rotation 3x15 (super setted with dip shrugs)
Dip Shrugs 3x15
Front Squat 3x3
Overhead Squat 3x5
Straight Leg Deadlift 3x10
Dumbell Lunges 3x15 (supper setted with Calf Raises)
Rocking Calf Raises 2x50
Pendlay Rows 3x5
Decline Close Grip Bench 5x10 (super setted with Incline Row)
Dumbell Incline Row 5x10
Rear Delt Flies 2x20 (super setter with below)
External Elbow Roation 2x15
One Arm Lower Trap Raises 2x20
I appreciate any help I can get.