Hello everyone, im 19, 5'11'' and 158 lbs. and i just wanted to know what do you think about the routine that i wanna follow, basically it's the Chad Waterbury's Big Boys Basics program, but with some minor modifications. Im a beginner and my goals are mass and strenght.
Obs: English is not my first language... sorry for the weird stuff
*BB Bench press 8 x 3 @ 5RM
*Seated rows 8 x 3 @ 5RM
*Pull ups 8 x 3 @ 5RM
*Push press 8 x 3 @ 5RM
*Farmers walk 3 x 1 Min
Day 2 (Lower Body) Sets / Reps / Load
*BB Squat 3 x 8 @ 10RM
*Leg raises 3 x 8 @ 10RM
*Deadlift 3 x 8 @ 10RM
*Twists with cable machine 3 x 8 @ 10RM
*Standing Calf Raises in smith machine 3 x 8 @ 10RM
Day 3 (Cardio for Recovery) Cardio
Day 4 (Upper Body) Sets / Reps / Load
*Dips 3 x 8 @ 10RM
*Cable rows (Same grip as dips) 3 x 8 @ 10RM
*Seated row to mid-pec line with elbows out + cable lateral raises 3 x 8 @ 10RM
*Standing EZ BB Curls 3 x 8 @ 10RM
*Seated EZ-bar French presses 3 x 8 @ 10RM
Day 5 (Lower Body) Sets / Reps / Load
Hack Squat 8 x 3 @ 5RM
Side Bends 4 x 6 @ 8RM
Leg curl 8 x 3 @ 5RM
Cable situps 4 x 6 @ 8RM
Seated Calf Raises 3 x 12 @ 14RM
Tell me, i screwed it up??? Please specially comment this aspects:
I know that lacks of unilateral work.. its to bad if i sustain this for like three months and then i add some unilateral exercises?
Adding the dips... they are just great
What about those abs exercises... a waste of time??
*What about that shoulder superset... i put it in there because it's a relatively light day, and i think i need it because my rear delts are a little left behind.
*I changed the 8x3 set/rep configuration for abs and calf to 4x6 and 3x12... anyway this rep/set are different to the 3x8 of the previous training session.
Thanks for reading this! I will be expecting your comments!