[Lhiistyssdds]

Currently looks a bit like this since I hurt my back:

Sunday: Chest/Tri's
Benchpress 1x5, 1x5, 1x3 heavier each time
DB Bench 1x8, 1x8, 1x8
DB Incline bench 1x8,1x8,1x8

Weighted dips 3x8
Tri extensions (cable machine) 3x8

Tues: Back/bis
Barbell rows 3x8
cable pull down 3x8
seated machine row 2x8
Pullups as many as I can do

BB curls 3x6
Incline seated DB curls 3x8
Hammer curls 3x8

Thurs: legs or chest/shoulders

Sat: legs or chest shoulders

Always start every session with 5 min cardio then 3x8 barbell squats trying to build me back back up. End every session with 10-15 mins incline walking keeping heartrate at about 120-140 bpm, the fat burning zone.

It's a mad routine but it's working for me atm, was on a programme called Bill Stars 5x5 intermediate, then hurt my back doing a deadlift and just make it up when I go in now, working well.

Also play 5 a sides during week, 7 asides every monday night, go for jogs etc