i`m following a split routine training once every 5 days(at the mo-frequncy depends how hard i`m dead/squatting)
i`m managing to train dead/squats every workout and have added 5 lbs a workout consistantly for over 2 months and have worked my way up to 145kgx20
A
squat/deads 20 reps done rest pause.
incline bench press 3x6 sets with the same weight-a back down set with 70% of previous weight for 10 reps-and since ive got my cage i`ve added a 20 rep rest pause set after that-and consequently am backing off the next exercise.
dips 3x ???? i`m new to the exercise and am still finding out what i prefer rep wise.
grip work pinch gripping and 6 sets of finger curls.
B
squat/deads 20 reps done rest pause.
military press 3x5-a backdown set with 70% of working weight for 10 reps.
lying L flye 1x10
chins 5x6 with body weight.
bicep curls 3x10.
i ve only just recently stopped calf work as it was ****ing my legs too much-i`ll be dropping bi curls next if need be.
eventually i`ll have to start dead/squatting once a week and then i`ll be back to 2 workouts a week and adding some calf work again.
supermod@musclefreaks.co.uk