Warm up:limber 11,hypers,box jumps x3
T bar4x8-10 drop set
W pull-up/chin up 4x rest pause
DB row 3x8-10 rest pause
S arm pull/v bar pull 3x8-10 mtor
R flys 3x8-10 drop set
Ez bar curl/hammer 3x8-10 rest pause
Farmer walks 4x
75 band pulls between exercises
Warm up:limber 11,ball slams,leg lifts x3
Ohp/incline bench 4x6-8 rest pause
Db incline/Db flat 3x8-10 drop set
Pec dec/crossover 3x8-10 mtor
Lat raise 3x8-10 drop set
Tri ext(v bar)/Weighted dips 3x8-10
DB skull crusher 3x8-10
Warm up :limber 11,hypers,cable crunch x3
F squats/T bar DL 4x4-6
B split squat/lunge 3x8-10
Leg press/hack squat 3x8-10 rest pause
Calf raise 3x8-10 rest pause
We're the / marks are for the next day,not another exercise
Been lifting for about three years,struggle with low t and energy but working thru that without mess.
Dropped prework stems other than a little coffee.
My goals are aesthetics and slow mass gaining.
Nutrition is monitored very closely.
I do struggle with putting on belly fat so I'm in a small surplus.
Some of this is modified to fit my 40 year old body and underlining issues.
Every body says pick a routine you will enjoy and stick to ,I have done one similar to this and enjoy it but added some ending sets like what ct recommends.
5 day workout,I can and enjoy going 5 days.
I can do pull,push,legs,pull,push plus 20 rep squat.
I lowered the volume from what I was doing,it caught up to me after awhile.
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