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Barbell Squat 2x10x135 first time squatting in a month

Bench Press 3x10x135

Chin Up 5,6,5

Behind The Neck Overhead Press 4x10x65

Barbell Curl 3x10x55

nah jk its a pretty basic routine

Workout A
Barbell Squat 4x10
Bench Press 3x10
Chin Up 3xMax
Behind The Neck Overhead Press 4x10
Barbell Curl 3x10
Bent Knee Sit Up 3-4 sets

Seated DB press back not supported
15x20
25x10
35x10

Lat pulldowns
80x20
120x10
140x10
160x8

Plate rotations

Incline Bench
45x25
95x8
115x5
135x10PR
3x1x155

DB Bench

Box Squat
45x10
135x5
155x5
185x5
225x4
135x5

plate rotations

Seated cambered bar OHP
45x20
65x10
95x5
115x5
135x7
SUPERSET

plate rotations
windmills

DB Bench
15x20
25x8
40x8
50x6
60x6
70x8PR

yes i do it to remove leg drive and i cant arch nearly as hard so it hits the chest harder than a PL style bench

OHP
45x10
65x8
85x5
95x5
SUPERSET

Lat pulldowns
80x15
100x12

Squat
45x10
135x5
160x5
185x5

Rack Pull
135x20
225x15
315x10

Plate rotations

Decline Bench
45x15
135x8
155x8
165x7

Incline Bench
95x5

Plate rotations

Seated DB OHP
20x15
30x15

Hammer strength seated press, palms facing each other
70x15
80x15

Plate rotations

Incline Bench
10x6x100 SUPERSET

Lat pulldowns, straight bar outside handles
10x6x110

DB flies
2x12x20

plate rotations

Close grip Bench, pinkys inside of rings
45x20
135x5
155x5
175x5
Feet up
3x8x115

Day one Heavy Bench
A. Bench,Standing OHP, close grip ;work up to a max set of 5
B. Weighted dips, DB Press, feet up bench 3x8 amrap last set
C. chin-ups 3xamrap
D. Rear delt work 3x15-20
E....

Plate rotations

DB rows
3x15x50

Lat pulldowns
3x10x120

DB curls
2x12x25

Squat
45x10
135x5
3x5x195

Deadlift
2x5x235

Squat 115x15 getting used to volume

too much volume on leg day, fixed
Squat – 3×5 (followed by 1x20 with 50% 1RM)
Deadlift – 2x5 (followed by stiff legged 2×10 50% 1RM)
Step-Ups, Split Squats, or Lunges – 3×10
abs 3×10

only doing...

Bench
45x20
135x5
155x3
3x5x175
3x15x120

Standing OHP
65x5
3x5x80

hip mobility
plate rotations


Squat
45x10
135x5
3x5x185

Deadlift