I’ve been lifting for like a year. My routine is basic bodybuilding stuff, but with emphasis on the big three powerlifting movements, and instead of an average bodybuilding sholder workout it is mostly olympic lifts.Everyset is pyramided up in weight and down in reps unless i write otherwise.
DAY 1
Incline Bar-5/5
Flat Dumbells-3
Flat Flies-3
Incline Flies-3
Decline Situps-4
superset haning leg raises-4
DAY 2
Deadlifts-5/5
Weighted Chins-3
Barbell Rows-3
Hammer stregth chest supported rows-3
Rear delt machine-4
Seated Calf Raises-4
DAY 3
Barbell Curls-4
Standing Dumbell Curls-3
Seated Hammer Curls-3
Close-grip Bench-3
Overhead Dumbell Extenstions-3
Pushdowns-3
Decline Situps-4
superset haning leg raises-4
DAY 4
Squats-4
Leg Ext-3
superset lying leg curls-3
standing one leg curls-3
Standing Calf Raises-4
Seated Calf Raises
DAY 5
Clean and Press-10/3
J.M. Press-4/6
Front Raises-3
Machine Shrugs
Decline Situps-4
superset haning leg raises-4
DAY 6-off
DAY 7-off
I currently bench 225 3 times. Deadlift 295 4 times. Squat 295 3 times. Not sure of my exact maxes because i dont max out often. Basicly alot of the stuff i hear over and over on this site, i dont have acess to no glute-ham raise, no hyperextension, no revere hyper. any advice is greatly appreciated