Back from a 5 week European holiday. No lifting, lots of pizza, pasta, burek and beer.
Anyway I'm looking for a new program. Thinking of going "full body" 3 times a week. I will also go back to BJJ training 2-3 times a week. Main goals for the gym is strength and athleticism (if I'm allowed to say that). Needs to be time efficient. Previous lower back injury means that back squatting and deadlifts are out.
Push: BB bench press 5x5
Pull: T bar row 8 x 4
BW dips and pull-ups 4 super sets
Front squats 5 x 5
Overhead BB press 5 x 5
Weighted pull-ups 5 x 5
BW push-ups and BW rows 4 supersets
Reverse lunges 5 x 5
Some type of hip hinging (such as RDLs)
Curls for the girls
db bench on a slight incline
dB rows and/or dB overhead press.
Obviously this program has been poorly written and this is why I am after suggestions. But hopefully my example give you guys some clue to what I am after.
Thanks in advance.