Whats up everybody, first post here and was looking to get some input on my current direction. I've lost a crap ton of weight and put on some muscle, but now I'm looking to kick it up a notch and get strong. I'm trying out a P/P/L routine mixed with some of the "freebie" routines Scott has posted through the 12 week challenge. I have a decent little basement gym but am somewhat limited by space and equipment. Though with some luck I may be able to start hitting up an actual gym on a weekend day or two.
First off I know a PPL is supposed to have rest days in between, but I work long hours (5am-3:30pm with a 1 hour commute both ways) so I crunch my main workouts into the weekend, and supplement them with short afternoons and early mornings throughout the week. Here's what it looks like:
Monday - 3AM Cardio (HIIT or LIIT) / Afternoon AT HOME UPPER BODY 1 (from the 12wk challenge)
Tuesday - 3AM Cardio / Afternoon OFF
Wednesday - 3AM Cardio / Afternoon AT HOME LOWER BODY 1 (from the 12wk challenge)
Thursday - 3AM Cardio / Afternoon OFF
Friday - 4AM PUSH (all lifts have 2-3 warm up sets from 60%-80% 1RM) + UPPER BODY 1
- Bench Press 3x5
- Seated Shoulder Press 3x8
- Inclince Dumbbell Press 3x10
- Side Lat Raises 2x10
- Overhead Triceps Extension 2x10
- LOOKING FOR A REPLACMENT FOR TRICEP PRESSDOWNS
Saturday - 4AM LEGS (w/ warm up sets) + LOWER BODY 1
- Squats 3x8
- Romanian Deadlifts 2x10
- Leg Curl 2x12
- Calf Raise 4x10
- LOOKING FOR REPLACEMENT FOR LEG PRESSES
Sunday - 4AM PULL (w/ warm up sets) + Optional Cardio or lifts depending on time
- Bent Over Barbell Row 3x5
- Pull Ups 3x8
- Barbell Shrugs 3x10
- Barbell Curls - 2x10
- Dumbell Hammer Curls 2x8
- LOOKING FOR REPLACEMENT FOR FACE PULLS
So what do you think? What could change or use improvement? Where should I fit in deadlifts? Suggestions on stuff to add or take away?
Input is greatly appreciated!