I used weight lifting soley to lose 100 pounds a few years ago. Since I reached my desired weight I of overtrained and not made any progress. I plan to try this new routine for 10 weeks and see where I stand. Please lmk if I need help somewhere.
6'/180/14% BF
2 on/ 1 off split
1-Seated t bar row 4x 8-10
Wide grip pulldown 4x 8-10
Deadlift 3x 6-8
BB trap raise 4x 10-12
BB curl 4 x 8-10
incline curl 3 x 8-10
2-Squat 5x 10-15
leg ext. 4x 10-12
Standing calf raise 5 x 10-15
Ab work 3-4 sets
OFF
1-Flat Bb press 4x 6-8
incline DB press 4x 8-10
Behind the neck press 3 x 8-10
side lateral raise 4 x 10-12
Nose breakers 4 x 8-10
Tri pressdowns 3 x 10-12
2-SLDL 4 x 8-10
ham curls 4 x 10-12
seated calf raise 5 x 10-12
ab work 3-4 sets
OFF
Repeat