Hello Coach, hope you have a great time, and sorry for bothering you,but your opinion is important for me. So I want to generally become stronger, leaner , and if it is possible make some gains in my hands because they are very little and puny looking. So here it goes
Mon/Thursday
A.
Snatchgrip highpull 5,4,3,2,1
Dips 5,4,3,2,1
Clean/press 5,4,3,2,1
B.
Lunge per leg 5,4,3,2,1
Pull-ups 5,4,3,2,1
Kettlebelt snatch + clean and press per arm 5,4,3,2,1
ABS+ Traps
Tuesday/Friday:
A.
Deadlift 5,4,3,2,1
Chin-ups 5,4,3,2,1
Benchpress 5,4,3,2,1
B.
Leg ext per leg 5,4,3,2,1
DB clean/press 5,4,3,2,1
Ropepullups 5,4,3,2,1
Arms
Wednesday:
DB Row per arm 5,4,3,2,1
Shoulder press Behind Neck 5,4,3,2,1
Inverted row 5,4,3,2,1
Closegripbench 5,4,3,2,1
Battleropes 30-60s
Abs+Traps
I’ve tried to stick with your Built for Bad programs, but I’ve split the workout in to two b/c most of the time the gym is crowded and I’ve stuck with only 1 or 2 bars at most.
Thanks in advance 