Alright...
So you need 3 BIG workouts a week or 2 Big ones and 2 Medium ones.
Possibly mix up "cardio intervals" w Bodyweight moves at end of workouts 2x a week to satisfy Heart healthy goals.
Skill work in O. Lifts 3x a week.
Squats 2x.
Press 2x.
Pulls 1-2x (get alot of pulling in skill work)
Pull UPS and Chins 2x per week.
Add Dips, DB BP, Abs, DB or BB Rows to taste.
Possibly ONE single joint ARM movement per workout.
Eat red meat, avacado and fish oil.
Big Yam w dinner or oatmeal after dinner w all the trimmings about every 4-5 days.
To emphasize weight gain and hypertrophic changes, we need to talk about (at length) perhaps in person.
Joshua Peters sent this.
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