Hey everyone, after a layoff due to injury I am starting training again for some strength and mass.
My previous PRs include a 396lb squat, 286lb bench press, and 462lb deadlift.
What are your thoughts of this weekly routine?
A)Snatch grip deadlift: 3-4 heavy working sets of 3-6 reps
B)pullups: 4 sets of 8-14 reps
C1)Barbell curls 4x10
C2)rear delt flys 4x15
C)3face pulls 4x12
A)Bench press: 3 work sets of 4-10 reps and then one set of paused reps
B1)Dumbell bench press without full lockout to focus on chest 4x10
B2)Dumbell front raises 4x10
B3)Dumbell side raises 4x10
B3)Dumbell tricep exenision 4x10
A)Squat: 3 heavy working sets of 4-10 reps. Then one set of elevator reps.
B1)Single leg romanian deadlift 4x8-12
B2)Step up 4x8-12
C1)Hanging leg raises 3x15
C2)Rope crunches 3x15
A1) Supinated bent over rows: 4x6-10
B1) Inverted rows: 4x10-15
B2) Rear delt flys: 4x10-20
B3) Shrugs: 4x10-15
B4) Hammer curls: 4x8-12
A1) Incline bench press: 4x6 plus one set of elevator reps
B1) Decline dumbell bench press without lockout to focus on chest 4x8-12
B2) Shoulder circuit
B3) Tricep pushdowns 4x8-12
I am considering adding a couple sets of hang cleans to day 4. Any thoughts? All advice is regarding the training program is appreciated.