Originally Posted by Mombow111
1.) Clean & Press with a barbell –
Do 4sets of 3 reps like an olympic lifter.
2.) Bench press - triples and doubles
3.) Dips (targeting triceps) – 4sets 10reps, then add weight
4.) Barbell Curl – 8-12 reps. x3 sets
6.) Bent over row/Upright row; super-set + rest-pause style (This I might drop one depending on how long I'm taking or just put one of the exercises at the end of the workout if I lack the vitality.
7.) Lateral Raise on a bench,Rear delt raises
8.) Deadlift – 20 reps. Breathe in as you raise the weight and out when you let the weight down, followed with a set of light pullovers.
Hell No, triples, doubles, singles
Now I'd be shooting for doing this 3 times a week, with about an hour (including a 5-10 minute warmup)
Ultimately my goals are about 50% strength 50% mass,
If you want to get bigger and stronger, you must lift heavy weight, and allow your body time to rest. This routine is filled with high reps and unnecessary movements.
I suggest as a mock split something more like
Cleans and Push Press
Side and Rear Delt raises
Db Skull crushers