T Nation

Training Frequency


#1

Hello Coach , im from Germany and a huge fan of you and your articles and stuff.

What do you think of this frequence based on a Shoulder and Chest fokus? Goal is Mass and Strength

Week1

Monday: Deadlift and Pull
Tuesday: Bench and Press
Wednesday: Squats + feeder Session for Chest
Thursday: off
Friday: Deadlift and Pull
Saturday: Bench and Press
Sunday: off + feeder Session for shoulder

Week2

Monday: Squat
Tuesday: Bench and Press
Wednesday: Deadlift and Pull + fs for Chest
Thursday: off
Friday: Squat
Saturday: Bench and Press
Sunday off + feeder Session for shoulder

Squatday: Backsquats 3x6-8, Hip Thrusts 3x8-10, Calfs 5x20-12

Bench and Press:Bench 3x4-6, military press 3x6-8, weighted Dips 6-8, butterflyes 3x15-10 shoulder komplex 3x

Deadliftday: Deadlift 3x4-6, weighted Pullups 6x6-8,Chestsupported dumbellrows 3x4-6, Barbellrows wide grip 3x8-10

I like highpulls but i had last year a shoulder injury and im a little afraid because no one can teach me this exetcise proper