Matheus
Mistral
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- Oct 24, 2020
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Yes this is my 2nd or 3rd post but I'm figuring a good routine out, I think. It's a full body split with added exercises for my weak points (lateral shoulders and neck mostly)
Right now most compounds I do 5 sets with heavy weight but I will switch to 8-12 once I have more strength.
Every week is A-R-B-R-C-R-R with R being rest day.
A
Barbell row 3x5
Bench press barbell 3x5
Squat 3x5
Leaning lateral raise (cable) 3x20
Biceps curl 3x12
Neck rotation 4x20
B
Overhead press barbell 3x5
Chin-up 3x5
Romanian deadlift 3x5
Cable crunch 4x12
Neck extension 4x20
C
Lat pulldown 3x5
Inclined bench press barbell 3x5
Seated row 3x5
Leaning lateral raise (cable) 3x20
Triceps pulldown 3x12
Neck curl 4x20
Is it good, things I should change before I commit to that for a while?
Right now most compounds I do 5 sets with heavy weight but I will switch to 8-12 once I have more strength.
Every week is A-R-B-R-C-R-R with R being rest day.
A
Barbell row 3x5
Bench press barbell 3x5
Squat 3x5
Leaning lateral raise (cable) 3x20
Biceps curl 3x12
Neck rotation 4x20
B
Overhead press barbell 3x5
Chin-up 3x5
Romanian deadlift 3x5
Cable crunch 4x12
Neck extension 4x20
C
Lat pulldown 3x5
Inclined bench press barbell 3x5
Seated row 3x5
Leaning lateral raise (cable) 3x20
Triceps pulldown 3x12
Neck curl 4x20
Is it good, things I should change before I commit to that for a while?
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