Ok here is a very brief description of me. Iâ??m 35 I have had colon cancer, 2 major head surgeries and for the past 2 years I have done the #1 thing I should not have done to get bigger never stuck to anything longer than a month. One other big issue is with the 2 head surgeries my equilibrium is shot. So I try squats and canâ??t go heavy or high rep. So with every one telling me you have to squat I try and form is bad I have hurt myself then canâ??t work out exceeder.
So I have come up with a plan that includes the trap bar deadlift to be my main leg exercise. Itâ??s a 3 day a week total body that will be to get bigger. Week 1 A,B,A week 2 B,A,B. and mind you I have been away for a month from it 100% with a shoulder injury
Workout A
Trap bar dead 3X8 - 2min rest
Pull ups failure x 3 - 2 min rest
Shoulder press 3X8 - 2min rest
Dumbbell incline bench 3X10 - 1min rest
Incline dumbbell curl 3X10 - 1min rest
Abs 3X15 - 1min rest
Lying leg curl 2X12 - 1min rest
Workout B
Trap bar dead 3X12 2min rest
Trap bar row 3X8 - 2min rest
Barbell bench 3X8 - 2min rest
Seated lat raise 3X10 - 1min rest
Cable tri press down 3X10 - 1min rest
Seated calf raise 3X12 - 1min rest
Stiff leg dead lift 2X12 - 1min rest