T Nation

How's This Workout Regime?

I’ve been doing this for the past few weeks, implementing small changes here and there and have been upping my weight lifted. Any advice/comments/suggestions for this plan? A little advice about me, I’m very skinny but strong for my weight, 5’8 ~130, 19 years old. Any input would be greatly appreciated.

Monday - Pull:

  1. Bike Warmup
  2. Hang Cleans - 2x5 + 3x5
  3. Deadlift - 2x5 + 3x5
  4. Wide-Grip Pull Ups - 3xMax
  5. Bent Over Row - 2x5 + 3x5
  6. Weighted Hyperextensions - 3x10
  7. Abs (Leg lifts or planks)

Tuesday - Push 1:

  1. Bike Warmup
  2. Bench Press - 2x5 + 3x5
  3. Military Press - 2x5 + 3x5
  4. Dips - 3xMax
  5. Incline DB Press - 2x5 + 3x5
  6. Standing BB Curls - 2x5 + 3x5
  7. Tricep Pull-downs - 2x5 + 3x5
  8. Preacher Curls - 2x5 + 3x5
  9. Abs (Leg lifts or planks)

Thursday - Squats:

  1. Bike Warmup
  2. Regular Squats - 2x5 + 3x5
  3. Front Squats - 2x5 + 3x5
  4. Barbell Lunges - 2x5 + 3x5
  5. Close-Grip Chin Ups - 3xMax
  6. Abs (Leg lifts or planks)

Friday - Push 2:

  1. Bike Warmup
  2. Military Press - 2x5 + 3x5
  3. Bench Press - 2x5 + 3x5
  4. Dips - 3xMax
  5. Seated DB Shoulder Press - 2x5 + 3x5
  6. Seated BB Curls (Short ROM) - 3x10
  7. Lying Down Cable Curls - 3x10
  8. Tricep Pull-downs - 2x5 + 3x5
  9. Abs (Leg lifts or planks)