Hypertrophy day: Bent over rows: 6 sets
Starting at 6 reps/set, when I reach 10/set add weight.
Dips: 6 sets, starting at 5 reps/set. When I reach 10 reps/set add weight.
Rounded back deads: 5x10-15
Strength day: chins with one arm on elbow (in front of), to progress to one arm. Starting with 5x2, when I get to 5x8 (I know this already means hypertrophy, but I noticed that when I get to do a lot of reps, my absolute strength goes uuuuup. Also, shouldn't higher reps also make my stabilizers and forearms etc stronger? Meaning getting the groove better)/
One arm push-ups on smith machine 5x4, when I get to 5x8 put the bar lower.
I know my reps are pretty high, but I guess I am pretty much a beginner...
I decided on this mainly because I think it should work what I want and I'll be sticking to it.(I like it)
I also do 5 sets of hammer curls at home between the sessions, external rotation, forearm work, door frame L-pull ups and leg raises, etc.
What do you think?