My workouts

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Here are the 2 workouts I am doing. I split upper and lower body. I

had a shoulder injury so I do specific shoulder work on leg days

because they are being worked indirectly on upper-body days. I've also

lost a lot of size in my shoulders because I haven't done much upper

body work and the only shoulder work I did was for rehab.

Schedule:

Day 1 UB + HIIT

Day 2 LB

Day 3 HIIT

Day 4 UB (+intervals if time allows)

Day 5 LB

Day 6 HIIT

Upper body (except shoulders)

1A) Assisted pull-ups 5X5 or eccentric pull-ups (count 6)

1B) Swiss Ball DB Press 4 x 5 (heavy)

2A) Bent over DB row or One arm/One leg DB row 3 x 10

2B) Cable crossovers 3 x 10

3A) Cable rows 3 x 10

4A) BB bicep curl 3 x 12

4B) Tricep pressdown w/rope 3 x 12

5A) Hammer curls 3 x 12

5B) Tricep Skull crushers 3 x 12

Legs/shoulders:

Legs:

1A) Barbell Front squats 3 x 12

1B) Swiss Ball 1-leg curls 3 x 12-15

2A) One leg deadlifts

2B) Walking lunges

3A) Seated leg curls

3B) Seated leg extensions

Shoulders:

1A) Reverse flys 3 x 12

1B) Incline DB " Y " Reverse Flye 3 x 10

2A) Scap raises 3 x 10

2B) Saber pulls 3 x 10

3A) Arnold press 3 x 8

3B) Shrugs 3 x 8