3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Looks solid, but where do you do abs? On the rest day?

Workout A:

Do set in alternating fashion.


Monday
reps set rest
Group 1
DB incline bench 6 5 90
Low row 6 5 90

Group 2
DB shoulder press 6 5 90
Wide grip Lat pulld 6 5 90

Group 3
Upright row 8 4 90
Med ball crunches 15 4 90


Tuesday
Workout B

Group 1
Squats 15 3 60
Deadlift shrug combo 15 3 60

Group 2
Bulgarian splitsquat 15 3 60
Step up 15 3 60

Group 3
romaniam deadlift 15 3 60
reverse crinches 15 3 60


Rest wednesday

Thursday repeat Workout A but swop rep ranges to 15 with sets of 3 instead of 5 sets of 6 reps.

Friday repeat Workout B but use 4 sets of 10 reps with 75 sec rest instead of 3sets of 15.

Megusta wrote: Workout A:

Do set in alternating fashion.


Monday
reps set rest
Group 1
DB incline bench 6 5 90
Low row 6 5 90

Group 2
DB shoulder press 6 5 90
Wide grip Lat pulld 6 5 90

Group 3
close grip bench 6 5 90
upright row 6 5 90


Tuesday
Workout B

Group 1
Squats 15 3 60
Deadlift shrug combo 15 3 60

Group 2
Bulgarian splitsquat 15 3 60
Step up 15 3 60

Group 3
romaniam deadlift 15 3 60
reverse crinches 15 3 60


Rest wednesday

Thursday repeat Workout A but swop rep ranges to 15 with sets of 3 instead of 5 sets of 6 reps.

Friday repeat Workout B but use 4 sets of 10 reps with 75 sec rest instead of 3sets of 15.