HI
I ve been trainning around 8 years , tried gear in the past but now i am 3 years clean and still going on
So I have been in many routines such us FST-7 ,Doggcrap training ,german volume and many other...
Finally i think one of my favourite routines as a natty lifter is 10X3
A full body workout 3 times per week it gives stregnth and muscle in the same time with max motor unit recruitment
Also there are no such DOMS after workouts as classic splits
for triceps or biceps we do only 4 sets for 6 reps each
Calves and Abs can be done in every workout
1st Workout
Deadlift
Incline Bench Press
Chin ups
High Pulls
Triceps assistance exersice such as dips
2nd Workout
Push Press
Lying Supported Back Row
Decline Chest Press
Front Barbell Squat
Bicep exersice such as Dumbell Curls
3nd Workout
Barbell Row
Flat Chest Press
Barbell Squat
Dumbell Standing Shoulder Press
Assistance exersice for shoulder or our lacking bodypart
