4 days a week . Everyother day or 2 on 2 off...
First exercise of the day is What im putting emphasis on. Everything after is just assistance and will not be my main concern.
4 main lifts will be squat, bench, deads, overhead press.
Day 1 squat
Squat- 5x5 ramped. try to add 5 -10 lbs everyweek
Trap bar deadlift 3x10
Pull ups - as many sets to get to 25 reps
Leg extension- 3x10-15 whatever im feeling
Curls 3x 10 reps
ab wheel rollout - 3x whatever I can get
Half mile warmup and cool down plus foam roller.
Day 2 chest
Bench 5x5 ramped. Try to add 5lbs everyweek.
Dumbbell shoulder press 3x 8 to 12
Dumbell incline press. 3x 8-12
Kroc row 3x 15-20 reps
Side/rear later raise ss. 3x whatever I feel that day
Skullcrusher 3 x 8-10
Face Pull bands through out work
Same warm up cool down. Treadmill
Day 3 deads try to add 10 pounds week
Deads 5x5 ramped
Front squat/ back squat? 3x10
Various grip pull ups. Sets to 25 total
Leg curl 3 x 10 -15 reps
Curls 3x 10
Hanging leg raise 3x however many
WRM up cool down same treadmill
Day 4 overhead press try to add 5lbs everyweek
ohp 5x5 ramped
Chest dips 3 x15. Add weight when needed
Smith behind neck press 3x8-10
Tbar or barbell row 3x 8-10
Dumbbell chest flyes 3x 10-15
Tricep work? 3x10
Band pull aparts face pulls throughout workout
Same warm up and cool down.
Once I get through couple weeks of this and it feels time I plan on adding conditioning. Either after workout or probably days off lifting.
Heavy bag work , ground pound work, jump rope, bag carries , farmers walks.
Like I said before my main concern will be the big 4 and the rest is just extra assistance work. If they start to cause me problems I will cut them. I haven't lifted in a while and will be starting very light.