[quote]Plot Device wrote:
a long time off due to injury.[/quote]
What kind of injury? From your proposed training, I’m guessing it was a knee issue?Is it 100% healed, so you’re cleared for full/intense training?
Nothing at all wrong with that. Good stuff, especially post-injury.
[quote]Everything is 5x5 unless otherwise noted.
A2: Kettlebell Swings 4x30 (in between A1 sets)
B2: Barbell Hip Thrusts
A1: Pull Ups
A2: Dips (chest)
B1: DB Rows
B2: Inclined DB Press
A1: Triceps Kickbacks
A2: High Pulls
B1: Shoulder Press
B2: Should Side Raises
Appreciate any opinions and improvements.[/quote]
How I’d tweak it…
A1: Pull Ups 5x4-6
A2: Dips (chest) 5x8-10
B1: DB Rows 4x8-10
B2: Low incline DB Press 4x10-12
A: Deadlift 5x3-5
B1: Goblet squat 4x8-10
B2: Kettlebell Swings 4x25
C1: Dumbbell lunge 3x8-10
C2: Barbell Hip Thrusts 3x6-10
A: High Pulls 4x2-4
B1: Shoulder Press 4x6-8
B2: Shoulder Side Raises 4x8-10
C1: Alternate dumbbell curl 4x8-10
C2: Triceps Kickbacks 4x10-12
Sets and reps get tweaked for better efficiency (not everything is great with 5x5). Legs/chest-back/shoulders-tris becomes chest-back/legs/shoulders-bis-tris for better overall recovery. More lower body work in general (if your recovered injury permits).
Exercise order is flipped for better efficiency - supersetting kickbacks with high pulls and deads with swings doesn’t make much sense, in terms of max power output on the big lifts; deads and swings and RDLs and hip thrusts in one session is overkill, especially if you’re just getting back into lifting.
And of course remember that if gaining size is a priority, your nutrition needs to be dialed in.