[bigp3]

Not saying this is the be all end all, but this is what I do currently.

Push
Pull
Off
Legs
Off

Push

WARMUP – Pec deck SUPERSET Reverse Pec Deck – 3 x 20 reps
Incline Bench 4 x 8 -10 reps
Flat DB Press x 10-12 reps
Dips 3 x 10-12 reps
Barbell Front Press 4 x 6-10 reps
Lateral Raises 3 x 10-12 reps
SUPERSET
Upright Rows 3 x 10-12 reps
Bent DB Lateral Raises 2 x 12-15 reps
Pressdowns 3 x 10-12 reps
French Presses 3 x 10-12 reps

Pull

Narrow grip Pulldowns 4 x 8-10 reps
SUPERSET
DB pullovers 4 x 8-10 reps
Barbell Row – 4 x 6-10 reps
Seated Row – 4 x 6-10 reps
Rack Deadlifts – 4 x 5-8 reps
BB Shrugs – 4 x 10-12 reps
Superset
Low Face Pulls 4 x 10-12 reps
Seated DB Curls 3 x 10-12 reps
EZ Bar Curls 3 x 10-12 reps
DB wrist curl 1 x 15-20 reps
Hammer Strength Abs 1 x 20 + 2 rest-pause

Legs

Abduction 3 x 20 reps
SUPERSET
Adduction 3 x 20 reps
Leg extensions 4 x 12-15 reps
SUPERSET
Lying Leg Curls 4 x 12-15 reps
Squats 4 x 6-10 reps
Hack Squats 4 x 15-20 reps
Stiff Leg Barbell Deadlifts 4 x 10-12 reps
Standing Calf raises 4 x 15-20 reps

All sets are pyramided up to one all out working set to failure
Intensifiers such as rest pause and drop sets are added as needed

[bigp3]

I ruptured a disc in my back doing deads many years ago. One of the most painful and dreadful experiences of my life. That’s been fifteen years ago, but I still get butterflies when I do deads. You just have to get in there and do it. Conquering your fear is part of the iron game. Pushing yourself through dark places. Just do it.

[bigp3]

I’ve found that tennis elbow is usually caused by squeezing the bar too hard. I had a horrible case of it and made one change helped heal it. Simply changing how I grip the bar to thinking of using my hands as hooks, vs squeezing, eliminated my tennis elbow.