Dsdedew

Rutina
Monday: Upper Power -5x5 or 3x5 for all lifts
* Barbell Bench Press
* Barbell Rows
* Military Press
* Pull-ups
* Heavy dips
* Barbell ShrugsTues: Lower Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
* Back Squat
* Stiff Leg Deadlift, Or Romanian DL
* heavy hip thrust* 6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days
Wednesday: Off
Thursday: Hypertrophy Chest/Arms (For hypertrophy days I never go tofailure, always stop about 2 reps before failure)
* DB Incline Bech 3x8-12
* Barbell Close Grip Bench 3x8-12
* DB Flat Bench 2x8-12
* (Preacher Curls 3x8-12 supersetted with
* Bench French Press 3x8-12)
* (Push Downs 3x8-12 super setted with
* DB Hammer Curls 3x8-12)
* (Machine Curl 3x8-12 supersetted with
* MachineDips 3x8-12)
* Cable Crossovers 3x8-12
* Pullovers 3x8-12
Friday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days I never go to failure, always stop about 2reps before failure)
* (DB Shoulder Press 3x8-12 super setted with DB Lateral Raise 3x8-12)
* (Bent Over Row 3x8-12 super setted with
* Bradford Press 3x8-12)
*(Lat Pull Down (Wide Grip) 3x8-12 super setted with
* Shrugs 3x10-15)
* (Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
* Upright Row2x10-15)
Saturday: Hypertrophy Legs/Calves (For hypertrophy days I never go to failure, always stop about 2 reps before failure)
* (Leg Press or Hack Squat 5x8-12 super settedwith
* Standing Calf Raise 5x10-15)
* Leg Extensions 5x10-15 super setted with
* Sitting Leg Curls 5x10-15 super setted with
* Sitting Calf Raise 4x8-12