Routine

[ironmichael85]

Here is a 4-day split medium volume (6-8 sets) routine im using now. There is some overlap with shoulders and bis on friday but I had to keep my workouts around 30 minutes due to class and work. This works pretty well for me, but thats me.

Monday

Deads 2 x 6-8
Cleans 2 x 6-8
Pulldowns 2 x 6-8
Cable Rows 2 x 6-8
Calve Work

Tuesday

Bench 2 x 10-12
Incline DB 2 x 6-8
Dips 2 x fail
Lying DB Tri Ext 2 x 10-12
Pressdowns 2 x 10-12

Wednesday
OFF

Thurday

Leg Press 1 x 12,10,8,6,4,2,4,6,8,10,12 wave
Good Morning 2 x 10-12
GHR 2 x fail

Friday

Power Press 2 x 6-8
Side Laterals 2 x 10-12
Front Raise 2 x 10-12
Straight Bar Curl 2 x 10-12
Alt. DB Curl 2 x 10-12

Saturday
Sunday
OFF