This summer I can lift weights 24/7 if I want to… I will be getting anywhere from 4000 - 6000 calories, and I have a home gym. My main goal is to be wider with bigger traps…
Monday= Chest,Triceps
10 AM Workout 1 :Cluster Bench Press - 3 x 3, 20% Off 5 x 5
1:30 PM Workout 2 : Incline Press - 6 x 3, HTH (70 - 75%)2-3 Reps,10 sec rest
3 PM Workout 3 : Close Grip Bench Press - 6 x 3, HTH (70 - 75%)2-3 Reps,5-10 sec rest
Tuesday=Legs
11 AM Workout 1 : Back Squats - 6 x 3, Front Squats - 5 x 5
2 PM Workout 2 : Romanian Deadlift - 6 x 3, 20 % off 5 x 5, Leg Complexes
Wednesday= Shoulders,Back, Biceps
10 AM Workout 1 : Deadlift - 8 x 3 (Micro Ramping), Snatch- 10 x 1, Lateral Raises - 3 x 8
1:30 PM Workout 2 : Power Clean - 8 x 3 (Micro Ramping), Behind The Neck Press= 3 x 6
3 PM Workout 3 : Pull ups - 6 x 3 ,BW 5 x 10, Barbell Curl - 7 x 2
Thursday= Chest, Triceps
10 AM Workout 1 : Bench Press - Cluster - 3 x 3, HTH (70 - 75%)2-3 Reps,10 sec rest
1:30 PM Workout 2 : Incline Bench Press - 7 x 1/3/Max, Dips - 5 x 1/3/Max
3 PM Workout 3 : Close Grip Bench Press - 7 x 1/3/Max, Tricep Pressdown - 5 x 1/3/Max
Friday= Shoulders,Back,Biceps
10 AM Workout 1 : Deadlift - Cluster - 3 x 3, Clean & Jerk - 8 x 2, Band Face Pull - 3 x 8
1:30 PM Workout 2 : Push Press HTH (70 - 75%)2-3 Reps,10 sec rest,Lateral Raises- 7 x 1/3/Max
3 PM Workout 3 : Pull ups - 6 x 3 ,Chin Ups BW 5 x 10, Barbell Curl - 3 x 5