I was given a workout by a Power Lifter of 25+years
I have Triceps and Chest Monday
Wednesday I do Biceps and back
Friday Legs and Delts.
Which is as follows
Squat 5X 10.8,6,4,4
Lateral Raise3X 8
Toe Raise4X 15 (Toes straight,in, out, straight)
Bent Over Lateral Raise 3X 8
Lunge or Leg Extension3X 8
Military Press 3X 8
Deadlift 3X 8
Monday and Wednesday works good, however, Legs and Delts. I do my squats and Lateral Raise, then I'm zapped. I lift the same weight I squat with to do my Toe Raises, when I lift the bar over my head,I struggle to not hit my head.I tried seated toe raising, but find it less effective. Can you change anything around?
I train at home with a few weights and a basic bench.