First let me say a big THANK YOU to every writer and poster on this site!! I’ve been reading this site for 2 years now and have made more progress than the previous 10 years reading FLEX!!
After reading silently for 2 years I finally decided to join today so this is my first post. I’d like some feedback on the routine I’ve developed for myself. It’s given me excellent gains in strength and size for 3 months steady now which isn’t easy for a 12 year veteran such as myself.
Bench and Barbell Row supersets x 8 sets x 3 reps with 60 second rests
Incline dumbell press followed by post-exhaust incline flies x 8-12 reps x 2 sets
Barbell curls followed by post-exhaust incline dumbell curls x 3 sets
Deadlift x 8 sets x 3 reps
Chins x 6 sets x 8 reps
Clean & Press x 8 sets x 3 reps
Standing Dumbell press + post-exhaust side laterals + post-post-exhaust bent laterals x 2 sets
Skull crushers + post-exhaust close grip bench x 3 sets
Deep Squats superst with leg curls x 10 sets x 10 reps