Upper A1
Military Press
Weighted push ups
Chin ups
Bent over rows
Chair Dips
BB curl
Lower B1
Squats
Deadlift
Lunges
Weighted crunches
Weighted sit ups
Upper A2
Military Press
weighted push ups
Pull ups
Up right Row
Chair dips
narrow curls
Lower B2
Hack squats
Straight leg deadlift
calve raises
oblique crunches
weighted crunches
M:Rest T:Upper W:Lower Th: Rest F: Upper S: Rest Su: Lower
Anything else I should change or add?
And oh yea, I stopped doing the 3 day split twice a week because I kept hearing it wasn't great, and how I should stick to fbw/lower,upper/push,pull. So yeh.
Military Press
Weighted push ups
Chin ups
Bent over rows
Chair Dips
BB curl
Lower B1
Squats
Deadlift
Lunges
Weighted crunches
Weighted sit ups
Upper A2
Military Press
weighted push ups
Pull ups
Up right Row
Chair dips
narrow curls
Lower B2
Hack squats
Straight leg deadlift
calve raises
oblique crunches
weighted crunches
M:Rest T:Upper W:Lower Th: Rest F: Upper S: Rest Su: Lower
Anything else I should change or add?
And oh yea, I stopped doing the 3 day split twice a week because I kept hearing it wasn't great, and how I should stick to fbw/lower,upper/push,pull. So yeh.