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Anonymous
3x a week on non-consecutive days, alternate between the following workouts:
Squat 3*5 Flat bench press 3*5 Deadlift 1*5 Chinup 2*5-12
Squat 3*5 Press 3*5 Bent row/Pendlay row 3*5 Dip 2*5-12
Start low, add 2.5kg each workout to every lift. When you can't add any more while keeping proper form, go back a couple weeks in weight and start adding again.
After maybe 4-6 months or so, DAFS for "madcow linear 5x5" and continue with that.
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