This can be deleted if it isn’t the right section or wrong to ask here. I’ll start off with I am slowly dieting down, 24 years old 5’8 187lbs 20% body fat, and my goal is strength.
I have a shoulder impingement in both(worse in the left), I have only been lifting for about 3 years and my job is a diesel mechanic working eight hours a day. I’ve played around with different workouts SL5x5, GSLP, PTW but I’ve been using this workout I made for 4 months.
I only have 300lbs of weight, a power rack, a treadmill, a pullup bar but my basement ceiling is too low to use, no dumbells, and http://www.vigorfit.com/ which was given to me.
Strip the rack
Everything is super sets with ranges I seemingly pulled out of my ass.
Dips 3x8-12 with Zercher holds 8 secs
Barbell Rows 3x5-7 with Glute Bridges 3x8-12
RDLs 3x8-12 with Ab rollout
Reverse Grip Bench 3x8-12 with Inverted Rows 3x8-12
Thursday: Just like Monday
Saturday: Just like Tuesday