ok. I’ve been working out for a bit over a month following the push/pull split routine.
I am 6’5’ and about 214 (just gained about 6 lb in the past few weeks…prolly muscle gain??)
Monday/Thursday : Push
3 x week HIIT cardio in the am for 30 minutes
Squats: 3x10 70lb (my legs r super weak)
Standing bb Shoulder Press : 3x10 80lb
Seated machine rear delt: 3x10 105lb
Incline bb chest press: 3x10 110lb
Incline Flys: 3x10 40-45lb
Calf raise: 4x10 180-230lb
tricep: 3x10 40-60lb
Seated row: 3x10 120lb
Supported pull-ups: 3x10
One-arm DB bent over row:3x10 50lb
Good Mornings: 3x10 60-70lb
BB Upright row: 3x10 50-80lb
Seated shoulder shrug: 3x10 110lb
The weight sometimes varies, depending on the shape i am in. So do the reps…sometimes i cannot get to 10, only like 8 or so.
My main goal is to gain some mass but also get somewhat defined. And i need cardio for my blood pressure issue.
How does this routine look to you guys?
My main concern are my delts. They don’t seem to gain much mass…same with my upper chest. Any suggestions here? Should i use different reps? Should I add another shoulder and chest exercise in there on my push days?
I usually drink a mix of powdered greens and BCAA before working out, and a Protein shake after.
Thanks for your input