Hello ! I want to be more athletic and build mucle and become stronger!
Weight: 86kg 14-18 % guess
Height : 186cm
Long torso ( long upper body)
Short legs.
Current max:
Deadlift 120kg
Squat 130kg
Bench 110kg
Press 70kg
I think my bench and press are okay. But my squat and deadlift are very bad. Want to improve ! Aiming for atleast 140kg in deadlift:) first goalâ??ð??¼
Will start with this program , main goal strength then muscle.
Day 1
Squat 5/3/1
Deadlift 5x10
Grip work
Abs
Day 2
Benchpress 5/3/1
Overheadpress 5x10
Dumbbell row 5x10
Dumbbell Rear Raises 3x10-15
Day 3
Deadlift 5/3/1
Squat 5x10
Back raise 5x10
Grip work
Abs