I've been doing the fierce 5 novice routine from bb.com for about 5 months now and I've seen some great results. After a severe stomach surgery I lost 15kg, was at 59kg @ 1m83 tall, now I'm back at 66kg (could've been more but eating enough hasn't always been that easy for me since the surgery). But I feel like my legs are overpowering and grow faster than my upper body, so I'd like to add some more volume for my upper body. I like the A and B workout style of fierce 5 so what is your opinion about this split: A = chest/back, B = legs/shoulders/arms? Training every other day. This way I'd still be training every muscle group twice a week but with higher volume. The routine I had in mind looks like this (please tell me what's good/bad about it):
Bench press 3x6-10
Chin-ups, weighted (neutral grip) 3x6-10 OR (alternating) bb row 3x6-10
Incline db press 3x6-10
Lat pulldown (overhand, slightly outside shoulder width grip) 3x6-10
Some form of row (db/cable/chest supported..) 3x6-10
Optional? chest flyes (cable/peck deck/db) 3x10-12
Db shoulder press 3x6-10
Incline lateral raise 3x10-12
Rear delts (face pulls/reverse db/machine flyes) 5x10-12
Incline db curls 3x8-10 + hammer curls 2x8-10
Triceps pushdown 3x8-10 + dips 2xfaillure
- I would still be squatting twice a week 3x5 from which I've seen good results.
- Should I add in a hamstring exercise? I squat fairly wide stance and ATG so I actually feel that my glutes/hamstring get worked pretty good with squats.
- No (more) deadlifts. As much as I love doing these, the exercise feels awkward because I'm prone to having a tilted pelvis (if that's the right term in English). Had my form checked by a powerlifting coach and had it examined by a PT.
- Due to lack of shoulder mobility and a previous shoulder impingement issue I prefer db presses instead of military press (was also recommended by my PT).
- I like reverse pyramid training for my sets, starting heavy on the low end of the rep range (after properly warming up).
Thanks in advance!