Greetings. I am relatively new to this site and have been seriously training for about 3 years now. (I "worked out" before that, but I wouldnt consider it planned out training).
I'm sure you guys get this about a million times a month, but I was wondering if I could get some help refining my workout in order to hone the following attributes:
2) Lean Mass
3) Athletic Explosiveness
I am 20 years old, 6 foot 3, 230 lbs.
My max lifts are not too bad when compared to other people at the CSU rec center, but then again, Im comparing myself mostly to myself, and I've hit somewhat of a wall when it comes to bench press and squat. My deadlift has been increasing, but that's the only major lift that has been improving for me lately.
My Training is as follows:
Monday: Deadlift workout:
10 hang cleans, 135 lbs
2x8 Power Shrug(from floor) w/ 225
2x8 Romanian Deadlift w 275
4 sets close grip cabel row
2 sets of hyperback extensions w/ 45 lb
Tuesday: Leg day 1
Step up workout: 3x135, 3x155, 3x175, 3x185, 3x205, 3x225, 6x155 for 3, burnouts w/ 135
2 sets of barbell lunges for sets of 10 (each leg)
2 sets machine leg curls
5 sets of calves/ abs and hip flexors.
Wednesday: Rest or Boxing routine
Thursday: Chest (heres the one thats giving me fits.)
3 sets of flat bench warm up
5 working sets of flat bench with reps ranging from about 6 to 3 decreasing.
3 sets of dumbell shoves w/80lb dumbells
3 sets of unweighted dips burnout
3 sets of plyometric pushups
Friday: Leg Day 2
4 Sets back squat 6-8 Reps
4 Sets front squat 6-8 reps
3 Sets of Romanian Deadlift
Saturday: Rest or Boxing/Triceps
I've been doing these sort of workouts for a while now (I vary exercises, but my volume remains about the same). I was wondering if I could get some feedback on weather or not this program seems right for the goals I mentioned above. Thankyou