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Hey guys, so let me say first off, the reason alot of changes have been made is due to the fact i workout at home.. only really have acess to barbells dumbells and body weight exercises.

so i cant really superset barbell things (squat/deadlift) but can easily SS from barbell to dumbell.

So here are my draft workouts!

My famine workout:

Monday...

squats 6x1 s/s
dumbell rows 6x1

(2min break)

squats 6x1 s/s
dumbell rows 6x1

(2min break)

squats 6x1 s/s
dumbell rows 6x1

standing barbell curls 6x1

(2min break)

incline db curls 6x1

(2min break)

Dumbbell Prone Incline Curl 6x1

DONE

Wednesday...

- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Close grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Incline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Decline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest one minute

- Decline close grip bench presses for 8-10 reps

REST 1 minute

- Skull crushers/lying tricep extensions for 8-10 reps

REST 1 minute

- dumbell tricep extensions 8-10 reps

DONE

Friday...

Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.

- Select a weight that puts you in the 12-15 rep range.

Feast workout.

workout 1 - 5 (decreasing as per BP)

warm up
bench 10x1
dumbell pullovers 10x1

EDT sets,

incline DB presses s/s with
standing barbell row or dumbell rows

......

warm up
squat 10x1
SLDL 10x1

EDT sets,

romanian deadlifts s/s with
DB lunges OR BB deadlifts

......
German loading pattern #1


bench (as per loading pattern)

EDT sets for streches not to failure,

incline DB presses s/s with
standing barbell row or dumbell rows

decline barbell static holds 5-10 seconds x 2

......


squat (as per loading pattern)

EDT sets for streches not to failure,

romanian deadlifts s/s with
DB lunges OR BB deadlifts

Cruise wkrouts

Day 1

bench 5x5 80% 1rm max

shoulder press 5x5

close grip bench press static hold 6-10 seconds 20-40% of 1rm max

Day 2

squat 5x5 80% max 1rm

static hold BB squat 6-10 second

dumbell rows 5x5

Dumbbell Prone Incline Curl static hold at top 6-10 seconds (extend as long as possible)

Barbell calf raise (in rack) hold at top for 6-10 seconds

weighted situp static hold 6-10 seconds

focus on extending static hold times... do not exeed 90% max 1rm...6-7 workouts

Good man. You did your reading!

The absolutely to Feast in particular is your frequency. That is, making sure you recover adequately from workout to workout. Keep this in mind, always.

As you're supercompensating an extra rest can ONLY benefit you. Once frequency is dialed in.... gain are assured!

thanks rob, appreciate your input.

in the feast i have to replace the supersetting EDT block T bar row. What do you think would be more effective, dumbell rows or standing barbell rows. barbell seems more draining as its a compound lift not isolated like the db rows.

DB rows for sure!