this any good?

[spk55]

trying to put on a few pounds
monday ---- pulllups, 20 -18-16 -14 then 4 weighted sets of 8.... then dumbell rows. 3 sets of 8 each side. then hang cleans. 30 reps , then 2 sets of 10. the 30 is a killer...
tuesday ---- abs.. planks .leg raises. crunches. dips. bench presses
wed off
thursday ---- squats
friday off
repeat the 5 days.
cat do deadlifts. i injured my back pulling 365 @ 147 bodyweight years ago. cant do them anymore.
thanks for any input

 

[joe d]

try this

How to gain muscle mass over the summer with 20 rep squats

 

[the_alcatraz]

try this

How to gain muscle mass over the summer with 20 rep squats

+1

This article helped me pack 5 lbs in the last 10 days lol