Need Help With New Program.

Bigger Stronger Leaner Competitive Bodybuilding
1

I am about to be starting a new program in a couple of weeks. i am cutting out so i am going to keep it a low volume becouse i read that that’s what i should do. i want to do lifts that i am missing out on in my current program (in my second program). My current program is this.

Monday upper
incline bench
cable rows
barbell curls
dumbell shrugs
dips

i do 3x10 for each lift.

tuesday lower
squat
leg extensions
seated calf raises
3x10 for each lift

weds
cardio
thursday upper
bench
dips
bent rows
barbell curls
tri pulldowns.
5x5 for each lift

friday legs
squat
leg presses
leg curls
and standing calve raises
5x5 for each lift.

saturday
cardio

sunday off. repeat for three weeks then take a week off and ride my bike for 6 miles a day.so on my new program i want to hit areas i am not currently working at this moment. so my question is what lifts should i include in my new program so i can hit new areas that i am missing?

2

The biggest deficiency I see is your lack of direct hamstring work.

I would incorporate deadlifts and good mornings in your next workout for sure.

You may also want to cut out the direct arm work and use your valuable energy store for more compound work. Keep your weight as high as possible and cut ou some reps or maybe a set, but don’t lower the weights you are using.

And maybe because you’ll be at your freshest, start the week with
MON.
deads
Tues
Back
Wed
off/cardio
Thur
Good Mornings
fri
Chest

Monday/Tues 5x5 or 6x4
Thurs/fri 4x6 or 3x8

Put your heavier workouts first in the week to take advantage of your rest day.

The above lifts would be your focus and you could then design your workout knowing you will focus on that lift first and then round out your workout from there.

Put something down–we’ll take a look
deads