So you overate just like the rest of America. I’m here to tell you that it’s okay! The excess calories and rest can be used to build some quality muscle, so it’s not all that bad.
The best thing to do, in my humble opinion, would be to perform a whole body power workout like the one I outlined below. I wrote it in the Poliquin fashion; perform one set of exercise A1, then one set of A2, move on the B, etc.
A1 4×6 Deadlifts
A2 4×20 Leg Presses
B1 3×10 Incline Bench Presses
B2 3×10 One Arm Row
C1 3×12 Arnold Presses
C2 3×20 Shrugs
D1 3×6 Close Grip Bench Presses
D2 3×12 Barbell Curls
Give it a try,
Maik Wiedenbach