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smith96 private msg quote post Address this user
-upper-
Bench 3x6
Bent over row 3x6
Ohp 3x6
Pullup 3x8
Cgbp 3x8
Curl 3x8

-lower-
Squat 3x6
Deadlift 2x6
Lunge 3x8
Leg curl 3x8
Calves 3x12
-rest day-
-push-
Bench 4x8
Ohp 4x8
Incline db 3x8
Flyes 3x12
Lat raise 3x10
Skullcrush 3x8
Push down 2x12

-legs-
Squat 4x8
Sldl 3x8
Hack squat 3x10
Leg curl 3x10
Leg ext 2x12
Calves 4x15

-pull-
Db row 4x8
Lat pull down 3x8
Low row 3x10
Curl 3x8
Preacher curl 2x12

Thanks just curious ur thoughts.
Lifts are up to bench - 185lb. Squat - 245lb. Deadlift - 285lb. @ 5'8" and 145 lb.
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FiremanSi private msg quote post Address this user
Missing rear delt work.. i.e. facepulls on upper day or band pull aparts.
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Trev182 private msg quote post Address this user
Why no dead lifts on pull?
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The Dark
Knight
eknight private msg quote post Address this user
I'd add another direct hamstring movement to "lower" day; your push to pull ratio is all out of whack- drop one of the movements on push day and add another on pull day, then up your sets to 4 on pull day for back movements. -3X
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smith96 private msg quote post Address this user
I added rear delt flyes on upper day and pull day. Added deadlift to pull day. Do I need anymore shoulder work?
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The Dark
Knight
eknight private msg quote post Address this user
You still have 14 sets of anterior work vs 10 sets of posterior work push day vs pull day. You also still lack the necessary hamstring work on your leg day. -3X
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Trev182 private msg quote post Address this user
Best advice - pick a pre written workout.
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smith96 private msg quote post Address this user
@Trev182 recommend one please. Phat had more volume than I like. I have been doing upper lower
@eknight I'll do 4 sets for each back exercise and 4 sets rev flys.
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The Dark
Knight
eknight private msg quote post Address this user
@smith96 that's a good plan, IMO. Legs? -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by smith96
@Trev182 recommend one please. Phat had more volume than I like. I have been doing upper lower
@eknight I'll do 4 sets for each back exercise and 4 sets rev flys.


Depends on your goal.

How long have you been training?
Whats your goals?
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smith96 private msg quote post Address this user
@eknight add 3 sets of another leg curl. So I'll be doing squat sldl. Hack squat lying leg curl. Leg ext seated leg curl. Then calves
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smith96 private msg quote post Address this user
@Trev182 year and half after loosing 30-40 lbs of fat. More focus on size but want some strength to come along. I like upper lower but want to split one of days up a little more for some more volume
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340768 12 12
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