Okay, MAJOR thanks for all the input. How does this revised day 1 look?
Day 1 Chest and Tri
Chest and Tri Stretches
DB Incline Press
Close Grip Bench Press
Supplemental Exercises: Flat or Incline DB Flies, Tricep Pushdown, Skull crushers, tricep dips, or rope pushdown.
Okay, I will not vary or change my workouts so frequently. Only when necessary. Now below I’ve posted my Day 2 idea. This will be performed on the 3rd day, so for example if I were doing a Monday Wednesday Friday split, Day 2 would be performed on Wednesday since Day 1 was performed on Monday. Back is not something I’ve had a lot of experience in so my knowledge as to forming a plan for back drops off a great deal from where it is on Chest and Tri. I’m at a loss as to how to order these exercises as well. Please let me know what to change.
Day 2 Back and Bi
Back and Bi Stretches
Bent Over Row
DB Hammer Curl
Like I said, I have no idea how to order those exercises. I simply put them in order that they appeared in an article on this site that I read. I do however know that each of the four back exercises I listed are necessary and important. According the articles I read here as well as all the other research I’ve done, those four types of movements(not the exercises) are vital for developing back in the best way possible. Please let me know what you think.
Personal info requested: I’m 19 years old(almost 20)/ 5’6"/ 145Ibs(just finished a cutting phase). I started training 3-4 years ago as a beginner with very little knowledge. I tried splits and circuit training. Didn’t make many gains. As time progressed I learned some more(but was still ignorant) so I trained mostly vanity muscles and learned how to make very good gains in my chest and some gains in my arms. However recently I just finished a cutting/maintenance phase which lasted about the length of Summer or a little longer in which I did tons upon tons of research. I now realize the importance of training the entire body in all it’s entirety and that’s what I’m looking to do through my plan(gain the most strength and the most mass in the most places possible). I now completely realize how important the back is to a training regimen as well as many other body parts and I’m looking forward to making serious gains in those areas. As for beginner gains, I may see some beginner gains in certain areas of my back and shoulders, but I’ve pretty much used up the beginner gains elsewhere(lol). I’m also going 250-500 calories above my maintenance and trying my hardest to eat clean in the process. I’m also going to get 1gram of protein per pound of body weight.
Thanks so much guys.