Just making a new routine before I start training again next week after roughly 6 months out. Plan is to eat maintenance while my muscle memory does it's best for 3-4 weeks and then the usual 500 calories above maintenance. Kinda a bulk routine, split into full body workouts to reduce soreness at any one time so I can do my sport.
Sunday:
Rest
Monday:
Squats 2x6
Dips 2x8-10
Seated Row 2x8-10
Military Press 2x8-10
DB Curls 2x8-10
Tuesday:
Basketball
Wednesday:
Hang Clean 2x5
Lunges - 2x6-8
Bench 2x6-8
Pullups 2x 8-10
Calf Raises 3x15
Thursday:
HIIT
Friday:
Clean and Press 2x5
Deadlift 2x6
Flyes 2x8-10
Reverse flyes2x8-10
French Press 2x8-10
Saturday:
Basketball
Anyone notice anything I missed out on?
Sunday:
Rest
Monday:
Squats 2x6
Dips 2x8-10
Seated Row 2x8-10
Military Press 2x8-10
DB Curls 2x8-10
Tuesday:
Basketball
Wednesday:
Hang Clean 2x5
Lunges - 2x6-8
Bench 2x6-8
Pullups 2x 8-10
Calf Raises 3x15
Thursday:
HIIT
Friday:
Clean and Press 2x5
Deadlift 2x6
Flyes 2x8-10
Reverse flyes2x8-10
French Press 2x8-10
Saturday:
Basketball
Anyone notice anything I missed out on?