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hey there. bit of background, im 17 years old 180cm and 80kg. im from australia and play football. ive been lifting weights for around a year.
currenty i can only workout two days a week, mondays and wednesday.
i focus on excersises like squats, bench press, military press, deadlifts and chin ups. i was just wondering if anyone can make up a workout that will fit? im looking to gain strenght and muscle. my diet is good with lots of protein.
2 day PTC beginner would be fine for you. Basically you want to squat, deadlift, military press, row, bench each workout. Your deadlift needs lots of work, weak hammies and glutes are terrible for both power and injury prevention. Posted via Mobile Device