I started doing heavy training, push , pull and legs.
Before doing my heavy sets I always warm up with 2-3 sets moderate weight and some light strecthing.
.
Monday- chest ( 5sets of 5 , 80,% of 1RPm ) and triceps.
Wednesday- legs , 5sets of 5 heavy. Lunges , legpress and leg raises. Higher reps on accessory lifts.
And biceps.
Friday- back. Deads 5x5 heavy. Then multiple accessory lifts at higher reps focusing on mind muscle connection and contractions.
Shoulders.
Sometimes I'll switch tricep-bicep-shoulders around depending on how I'm feeling.
So I do Monday Wednesday and Friday training days and rest Saturday and Sunday.
Sent from my PH-1 using Tapatalk