Well, I’ll give you my current workout routine just so you have an idea.
Day 1- Chest/Back (5/3/1 Bench)
Flat BB Bench (5/3/1 percentages for working sets.)
DB rows 4 sets- 12,10,8,6
Incline DB press (4 sets- 10,8,8,6) with pull ups (4 sets of 10-12)
Weighted dips (3 sets of 8 reps) with seated cable rows ( 3 sets of 10-12)
DB flies or Cable Crossovers (4 sets of 12 reps) with Straight arm pulldowns (4 sets of 12)
- 3-4 sets of trap work for 10-12 reps
Day 2- Legs (5/3/1 Squat)
Squat (warm up sets, then working sets)
SLDL (3-4 sets of 10-12 reps)
Bulgarian Split Squats with DBs (3 sets of 10-12) with hamstring accessory (same sets and reps)
Some calf work
Day 3- OFF
Day 4- Arm work (about 12 sets for biceps and triceps. Reps range from 8-12)
- I know it’s not necessary to do an arm day, but I love doing it for fun. I’d be okay with splitting up biceps and triceps, if anyone has suggestions.**
Day 5- 5/3/1 Deadlift and Overhead Press
Deadlift -warm sets, working sets
Overhead press- warm sets, working sets with band pull aparts or face pulls (4 sets of 12-15 reps)
Walking lunges with DBs (3 sets of 10 reps each leg) with lateral raises with cable or DBs (3 sets of 10-12)
Back raises (holding 45lb. Plate) for 4 sets of 15 reps
ab work and cardio is on off days or after certain sessions
Stats: 6’6" @ currently 238lbs. I’m all limbs (83" reach) and I’ve been training for roughly 10 years. I’m going to start incorporating box jumps before squats, and some other plyometrics work. Besides weight training, I like to run/sprints, and train in MMA (been doing so for years, but it’s more of a hobby for me and a way to stay in shape.) School has me pretty tied up this year, so I don’t go to MMA class as much as I would like.
If you guys have any suggestions or advice for me to try out; please let me know. This weight training routine I have been doing for a couple of years now. Same template, but change exercises now and then. I would probably see better gains if I changed it up a bit, so feel free to let me know what you think!