I am starting up after a long long layoff. Its been two years since I trained consistently. I am running into problems with designing a program because of work capacity.
My body cant handle multiple sets without fatigue or burning out. So for instance doing 5 times 5 program, or one six is not even possible at this point.
I have been doing 1to 2 working sets and 1 two 2 warm ups. in the rep range of 6 to 8. I no its weak, but I didn’t know what else to do.
So chest and back looked like this:
incline dbs 2 working sets
pull downs supinated ( cant chin yet) 2 working sets
incline barbell to working sets 6-8
hammer row to working sets 6-8.
Any Ideas, i’m doing c\b, legs, off shoulders arms\ off off repeat
would you put your lowerback on leg or back day if i’m squating i wouldn’t do it on chest back day?