/ck/ - Food & Cooking

Mikey "Dig Bick" Koerner(...) Fri Mar 21 14:30:53 2014 No.5293758 [View]
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/fit/ here, lift and eat whatever you want as long as it fits your macros.

A:

Squat 3x5
Bench 3x5
Pendlay Row 3x5
Legs Curls 3x8
Lunges 3x8

B:

Squat 3x5
OHP 3x5
Deadlift 1x5
Lat Pulldown or Pull Ups 3x5
Barbell Glute Bridge 3x8 (can sub for weighted donkey kicks on a machine)

Week 1: AxBxAxx
Week 2: BxAxBxx
repeat

Add 5 lbs to each lift every workout
Do cardio after workouts or on rest days.

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/ck/ - Food & Cooking

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