Me and my best friend work together in a manufaturing plant which requires alot of lifting 40 lbs. every 30 seconds all day long, before and after work we split routines (Example chest before and after work tris) which I don't seem to get results that i want. maybe a 5 pound increase everyweek and a half sometimes two. I am considering chest and tris before work and again after, but on the other hand it might be over training. It is also a swing shift schedule which makes life that much more difficult.. Any suggestions would be appriciated. And no getting another job isn't an option because it pays very well.....
flat bench warm up 1 x 8 (light weight)
flat bench 3 x 8
incline 3 x 8
flat flys 3 x 8
decline dumbell presses 3 x 8
Thread: hard gainer *blame job*