Full body asynchronous (4 sessions, 3 days a week)

Chest and arms focused.
4 workouts but 3 session per week, that's why it's asynchronous.

This program is designed for me, I have 1 year in the gym, 35yo, 6'2 tall, lean with long limbs, and I have a long history of back injury (lower spinal disk). This program helped me. 

Going to the gym every other day or every 2 days. I did Sunday / Tuesday / Thursday /rest and repeat. 

All muscle groups are worked (even neck and forearm, use straps when doing RDL or pull-up after forearm if necessary).

The template I used is workout A, workout B, then A' and B' (meaning it's the same as A and B except for a few exercises)

Lateral raise and facepull are used as warmup and for a bit of tonnage, since there is not a lot of horizontal pulling and shoulder work in this program, but I do think it worked. 

Legs are always at the end. It's tough mentally but it's great as well.

Giant sets are easy (ie I did not superset 3 compound exercise). I did include a RDL and Bulgarian split squat superset but it's only 1 time every 9 or 10 days. Each time I do this I think it's stupid, but in fact it's very effective for cardio and very safe. 

I did the seal rows on the same bench as dumbell bench, but I incline it slightly. Not ideal but doable in all gyms. 

If you take your time, most workout should be under 1 and a half hour. Usually it last 1h15 for me, it could take less time if you have good cardio and organization.

Intensity is up to you (except for the lateral raise and facepull superset). I take most set to failure or 0/1 rep in reserve because I watch too much GVS. 

I did not intend to post this at first but I do think it's a good and fun program so here it is :)

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