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    Registered User Wrestler2018's Avatar
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    Workout Routine Advice and Critique

    So I Run a 5-Day split I made it myself and idk if it's a good one? Are the volume days too much? Should I add isolation Arm stuff and shoulders if I want to get bigger arms? Been lifting seriously for a year and 9 months. I have off season college wrestling practices twice a week every Monday Wednesday so that's my cardio for now.
    Maxes are Bench: 275 Squat: 335
    DL: 365 Clean: 255

    Monday: Back Squat 5x5
    Hang Snatch 5x5
    Bench Press 5x5
    BB Row: 5x5

    Tuesday: Rest

    Wednesday: Power Clean 3x5
    Deadlift 3x5
    Front Squat 3x5
    Push Press 3x5
    RDLs 3x10
    Thursday: Rest

    Friday: chest
    Warm up: Dips 4x20 Push-ups 4x15
    DB Bench 5 sets 8, 8, 8, 6, 3
    Superset A: 4x20 Cable Flys 10 Pushups
    Wide Grip Dips 5x10
    Incline DB Bench 6 x 15,15,12,12,10,8
    Incline flys 3x20
    Push-up Positiin Planks 3x1Minute
    6 inches 3x 1 Minute

    SATURDAY: Legs
    Warmup Superset: 4x12 hamstring curls 10 sec explosive butt kickers
    Superset: Box/Back squats alternate each week 5x 10,10,8,8,6 and 3 BW squat jumps
    Leg Press 4x20,20,15,12
    Goblet Squat 5x12
    Bulgarian Split Squats 4x8
    Superset: 4x10 Jumping Lunges and Jump squats.
    Abs

    Sunday: Back
    Warm up: 30 reps pull ups however many sets
    Deadlift: 5 x 12,10,8,6,6
    DB Rows: 5x15,15,10,10,8
    Chest supported Rows 4x12
    Superset Shrugs 4x10 Bentover BB Rows 4x12
    Assisted Wide Grip Pull ups 5x12
    Good Mornings 5x15
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