Coach T can you give me a quick critique on this if you don’t mind.
All of the following are 4 sets 6-8 reps unless otherwise noted.
Barbell Bench Press
Incline Barbell Bench Press
Dips (chest variation)
Standing Barbell Calf Raise (5 sets 10-12 reps)
Standing Barbell Press
Trap Bar Shrugs
Weighted Carries (5 sets 25-50 meters)
Close Grip Bench
I am 6’ 183 pounds 13%BF and I would like to use this program to put on 10-15 pounds of lean mass by the end of December. I have been trying to cut down to around the 10% BF mark for the last several months and cant seem to get the last little bit. My theory is If I can add some more muscle to my frame it would aid me in my quest for 10%. I am 36 years old and have only been working out for 2 years now, before that I had only worked out very little in high school; not enough to amount to anything. I feel like I have got a solid foundation under me and have a good understanding of proper form and technique I think I flip flop back and forth between programming too much and it has hurt my overall progress. I also think I have been working in too high a volume range which has also hurt my progress. I am going to start off with nutrition about 200 calories above maintenance which is 2900 so I will be at 3100 cals per day at a 40/40/20 split with most of my carbs consumed at breakfast and around my workout. Thanks for any help.