Hi, I’m new to the site and was looking for a constructive critique of my work out plan.
I’m 23, 5’9 and 170 lbs. I am looking to add strength and bulk for another 6- 8 weeks before cutting.
All exercises apart from bicep & triceps alternate between sets of 7x3 (90 % one rep max) 5x5 (80 % one rep max) 3x10 (70% one rep max) from one session to the next. I have been doing this for approx 8 weeks after 2 weeks spent on technique. I also do abb work on my cardio days but I’m currently looking at changing from fitball (as it appears to be frowned/laughed upon here!) to a cable pull workout from an article from this site.
I hope all this makes sense and I would appreciate any advice greatly
Monday - off
Tuesday Squat 7x3 (90% of one rep max) currently 231 lbs
deadlift 7x3 (90% of one rep max) currently 231 lbs
bench DB 7x3 (90% of one rep max) 132 lbs
bent over bar bell rows (90% of one rep max) 143 lbs
Wednesday cardio high intensity intervals
Thursday Squat 5x5 (80% of one rep max)currently 209 lbs
deadlift 5x5 (80% of 1 rep) currently 209 lbs
pull ups 2x5 ( bit of a weakness, going to adjust this to suit recent 'things you should know how to do article)
incline bench Db 7x3 (90% one rep max) currently 106 lbs
shoulder press db 7x3 (90% one rep) currently 88 lbs
Friday cardio intervals
Saturday cardio intervals
Sunday squat 3x10 (70% one rep) currently 187 lbs
deadlift 3x10 (70% one rep) currently 187 lbs
flat bench db 5x5 (80 % one rep) currently 122 lbs
ez bar curls 4 x 10 66 lbs
tricep pull downs 4 x 10 50 lbs