Having read through how to design a program and various other articles, I put this together and just wanted to know what you guys thought and any improvements I could make.
My goal is size, I am following a structure of
Day 1 -upper
My upper body workout is as follows:
Seated cable row
Lat pull down
Each exercise will have 3 sets, the first set will be 10 reps, I will increase the weight for the next set and try and complete 8 reps, increase the weight again for the final set and try and finish 6 reps.
Lower body workout will be:
Lying leg curl
Abdominal training (plank for 30s, followed immediately by reverse crunches for 30s, followed immediately by swiss ball crunches for 30s, rest, repeat whole set twice more)
HIIT 12-16 minutes on treadmill
Same idea as the upper workout in terms of reps/sets.
Looking forward to your feedback, thanks guys!
You should try to incorporate more compound movements, as they yield the best mass gain results per time. And you absolutely need some hip dominant exercise and also some sort of leg flexion.
I suggest switching Incline press with flat Barbell Bench, doing close grip chins for Lat pull down and Curls (maybe keep curls if you are a back-dominant puller and your Lat do most of the work) and adding some sort of overhead pressing, e.g. clean+press, military press or push press. Imho, your can ditch the triceps isolation. If you really think your tris are lacking or slowing your bench progress, do some close grip benching, rack benches or board presses.
Lower day needs some more work, i suggest some sort of DL + squat combo. (e.g. conventional DL and front squats) You don’t really need much more, if your feel the volume is not enough you could increase the number of sets while decreasing the reps per set and adjust the weight accordingly (e.g. 5x5, 10x3). I never had much success with Abs after doing squats/DLs, maybe try to do abs on off day…