Just finished a 5x5 program, and want to switch up (mainly because all my lifts have plateaued and the progression has stopped.
My main aim is to specifically bring up biceps thickness, back, and shoulders. I am aiming for pure hypertrophy mainly.
Was thinking of doing something like this..
DB Bench Press 3x8
Bent Over Rows, 3x8
Rack Pulls 3x8
Leg Press 5x10
Incline reverse curls 3xF
Standing OHP 3x8
DB Lat Raise 3x8
Close Grip Bench 3x8
Overhead triceps ext (with EZ bar) 3x8
Standing Bar curls 3x8
DB Curl 3x8
Progression.. Will be adding an extra rep every workout upto 12, which i 'll then increase the weight.
What are you thoughts on this? Is it balanced enough? Have you seen any other routines that specialise in my weaker areas? I have tried search here but couldnt find much..
Just for details i 'm 190lbs, 14ish% BF and have been lifting for a year.