From: Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design
Day 1
Day 2
Day 3
Back Squat
Bench Press
Lat Pulldown
Dumbbell Row
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Barbell Curl
Dumbbell Hammer Curl