I generally do my lifts as follows
M - chest
W - back
F - shoulders/legs
Do these sample workouts for chest and back contain volume? 6-8 reps per set. No deadlifts due to a lower back issue. I'm just looking to maintain my mass and strength and slowly gain some, not looking to bulk quickly or anything at the moment.
Chest
4 sets of bench
3 sets of pushups
3-4 sets of flys
Back
4 sets of weighted pullups
4 sets of T-bar rows
3 sets of lat pulldowns
3 sets of seated rows
You can do Tbar rows but you can't deadlift? Something's missing here...
jeremy hamilton - You can do Tbar rows but you can't deadlift? Something's missing here...
Sorry, should clarify, I do the supported T-bar rows due to the lower back injury
As long as you are keeping the weight up, you should be able to meet your goals.