I am 5 feet 8, 170 pounds, moderate build. I have been working out on and off for about 3 years now. What I mean by on/off is that I would workout in the summer and probably a couple months into the university semester and then give up as other activities took precedence.
Now that I am graduating I want to build a solid foundation(around 180 pounds).
Here is my current routine (been following it for about 3 weeks now with pretty good results)
1)Incline BP 6 sets.
2)BP to neck 4 sets (Alternate every week with a combination of dips and decline BP).
3)Seated Rows 6 sets (Alternate every week with T-bar rows)
4)Front Lat Pulldowns 4 sets
5)Seated Military Press 5 sets (Alternate with Clean and Press every other week)
6)Forearm workout(not really planned, I do as much as I feel like)
7)Seated Calf raises 5 sets
1)Squats 7 sets (Alternate with deep squats and bench squats)
2)Angled Leg Press 5 sets
3)Deadlifts 5 sets (Alternate with Stiff legged and the normal)
4)Leg curls 3 sets
5)Bicep workout 5 sets(Alternate between 21s, incline and bent over concentration curls)
6)Tricep workout 7 sets(Alternate between close grip BP and Pulley pushdowns)
7)Standing calf raises 6 sets
I do not exceed 8 reps for any exercise, excepting 21s and calf raises.
How does this routine look to you guys? Any tweaks that could possibly enhance my workout performance?
Thanks and Cheers