[quote]obiwasabi wrote:
Just finished the (6) week routine below, and could use help drafting another.
Finished:
workout 1 - deadlifts / bench press / bent row / pull ups 5 x 5, do in pairs with 90secs btw sets
workout 2 - split squat / chest supported db row(alternate arms) / push up / cuban press / diamond push up 3 x 15, do in a circuit with 15secs btw sets
workout 3 -db front squat / db row / reverse lunge / db incline press / shoulder press / db kickbacks 4 x 8, do in pairs with 30secs btw sets
I’m new to designing workouts.[/quote]
KK, heres an option…
Workout 1- Deadlift Variation / Horizontal Pull, Vertical Push, Stepup
Workout 2- Squat variation / Vertical Pull, Horizontal Push, 1-leg deadlift
Do it as an A-B split 3 days a week,
So…
M:A
W:B
F:A
M:B
W:A
F:B
As far as reps, maybe do
M: 8x3
W: 3x15
F: 4x10
As far as exercises…
Deadlift
SG deadlift
Regular deadlift
RDL
Sumo DL
DL from deficit
Squat
Front squat
Back Squat
Zercher Squat
Leg press (high reps only)
Horizontal push
Bench
CG bench
DB bench
DB floor press
Pushups
Horizontal pull
BW rows
Supported rows
Seated cable row
Bent row
Vertical Push
Push Press
Military press
Db shoulder press
Incline bench
Db incline bench
Vertical Pull
Pullups
Chinups
Jump pullups
Lat pulls
Stepups
Stepups
Lunging stepups
Side stepups
Split squats
lunges
1-leg deadlift
1-leg deadlift
1-leg RDL
King deadlifts
With that you should be able to make your own workout that will suit your needs. Hope this helps…