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Full Body 3 day/wk Routine
| Day 1 |
| Conventional deadlift 5x5 |
| flat bench 5x5 |
| bb row ss w/ split squats 3x8 |
| chin/pull-ups/lat pulldown ss w/tri pushdowns 3x8 |
| substitutions if equipment isn't available: squats for deadlifts, tbar for bb row, lunges, stepups or single leg press for split squats, pullovers for chin/pull-ups |
| use any tricep exercise |
| Day 2 |
| flat db press 3x8 |
| squat ss w/ straight arm pushdowns 3x8 |
| standing oh press 5x5 (bb or db) |
| bent-over lat raises ss w/ bi curl 3x8 |
| substitutions if equipment isn't available: pullovers for straight-arm pushdowns |
| use any bicep exercise |
| Day 3 |
| db row 5x5 |
| incline db press ss w/ leg press 3x8 |
| stiff legged deadlift ss w/ lat raise 3x8 |
| chin/pull-ups 5x5 |
| substitutions if equipment isn't available: hyper extensions for sldl, negative chin/pull-ups if you can't do them on your own |
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