I lifted this morning before work today…matter of fact first time lifting since 2 weeks ago this past Monday lol and first workout at this new job…around 4-5:40am however it was the shortest workout I do. I think I’ll have to be up earlier than 3:30 for other two workouts which sucks lol.
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Try going to the gym before work. Sounds like you would make good gains in the back and hands simply working alone. If not possible get home gym or be exercised bands etc DBs lbs . Chins.
I work as a lorry loader not as physical as your job but works for me.