A Day:> Squat (3x10/8/6) (10 minutes)> Bench (3x10/8/6) (10 minutes)> DB Curl (3x10) (5 minutes)> Abs (3x25) (5 minutes)B Day:> Deadlift (3x8/6/4) (10 minutes)> OHP (3x10/8/6) (10 minutes)> Hang Cleans (3x10) (5 minutes)> Barbell Rows (3x10) (5 minutes)AxBxAxxBxAxBxxMy upper body is much stronger than my lower body, I'm holding back on my upper body even. I started doing this routine Oct 2022. Since I've gone from 180 to 215 lbs, all muscle. My lower body is getting cut, my legs looks like they're sculpted, but they're small. My upper body is getting huge, literally too big in the shoulders for all of my shirts. Why are my legs getting smaller but my upper body is exploding? How can I salvage this?
how do you get that timeralso can you email the dev & ask for drop sen support
>>75479778Also my OHP is 135 lbs for 6, which is effortless I hit that a year ago and I'm just coasting until my legs catch up. My DL is stuck at 295 lbs for 4 my grip gives out.
>>75479789It's called Fitnotes and it's great, can track time of workout and your weight over time
>>75479811yeah nigga I knowwhy do you think I asked you to email the dev re drop setsnvm the timer thing I saw the option
>>75479778>215 all muscle>those lifts
>>75479798>My DL is stuck at 295 lbs for 4 my grip gives out.use straps and/or chalk plus alternate or hook gripsquat x3 a week, ditch the hang cleans (which you are 100% doing wrong) on day B and squat in stead
>>75479843I'm 6'5" if it matters, I'm literally skin and bones. If I have a shirt on it legitimately doesn't look like I lift.
>>75479890I can do this, do I do the same volume or mix it up? I only do the Hang Cleans for fun, I like throwing weight around and since I've added them I've been able to literally lift my wife and toss her around like nothing
>>75479891makes sense, that's definitely not a bad weight though. This is a pretty accurate formula so you still got some weight to fill in or you can maintain your current weight and you could slowly lean out
>>75479900if you can keep doing 3x5 squats with the same weight for sets across increasing every week or every session, then do that.if you can't, do a medium day on monday, a light day on wednesday and a heavy day on friday. they can all be 3x5 but with different weights. do your squats before you deadlift.
>>75479778>205x6 bench press>My upper body is much stronger than my lower bodyStop posting, start lifting.
>>75479936I'm actually not trying to do more upper body until my lower body gets stronger, I've done this same weight for a year now. I was able to bench 295 lbs for one rep pretty effortlessly a few weeks ago, which is a lot more than I can squat
