I am planning on starting a new routine with the goal of increasing my work capacity and anaerobic cardio as I often find myself completely drained and out of breath while working out. Basically I want to get into great shape so that I can return to a normal regime and push myself harder.
Goals-wise I am pretty happy with my strength and size so I just want to maintain them while building up a much greater workload capacity in the gym.
In the past I have done 5x5, WS4SB, a 5-day BB split and recently I have been making good gains using 3-day whole body sessions involving a lot of concepts I picked up from Chad Waterbury's Muscle Revolution.
I don't do heavy squats any more because I get a lot of anterior knee pain.
Day 1 (strength):
Bent over row
Day 2 (GPP):
farmers walk/walking lunge superset
one-arm push up/inverted pull superset
side bend/plank superset
Day 3 (BB):
Inc DB chest press/gorilla row superset
Tri ext/DB curl superset
Day 4 (GPP)
same as day 2
I also do KB swings and front squats with 2x 20kg 3x per week.
I was just wondering if anyone could point out any major flaws I need to fix (besides the lack of squat) and also if anyone could give me advice on what to include in GPP days as I haven't done them before.
Thanks for the help