My goal is to increase mass/strength. Here’s what I came up with so far.
DB or BB Flat Bench
DB or BB Incline Bench
Standing BB Curls
Upright BB Rows
Bentover Lateral Raise
I’m working out at Planet Fitness, and they have no squat racks or deadlifting. To compensate for the squats, I was going to use DB squats. For the deadlift, I could use a Freemotion cable machine?
My plan was to work in the 12-15 rep range for the first 4 weeks, then switch to 8-10 rep range for next 4 weeks, then switch to 4-6 rep range for the next 4 weeks.
Not sure if my lifting history is relevant, but if so, I am a beginner, lifted consistently for only about a year, and stuck to full body routines then (Rippetoes). Saw strength gains during that period, but not much in terms of size (could also be due to nutrition?)
Any feedback is appreciated.