Okay guys and girls don't shoot me for posting a routine hehe I just want some advice on how I could make it better or if it is fine the way it is. So I have been doing a fbw 3x per week for the longest time now and after about a month off of lifting I feel I need to spice things up a bit to keep my intensity levels up yada yada yada ok so I can up with this split which I will be alternating with my fbw every 3-4 months or so.
Here was my fbw and for the record I just purchased a *****load of plates, oly bar, bench and will be getting my squat rack within the next few weeks so I can hit it hard at home whenever I want.
FBW
Back Squat
Bench
BO Rows
Shoulder Press
Deadlift
As you can see no iso I would alternate my squat and deadlift every few sessions.
Here is my new 3-Day Split
Day 1 - Chest and Back
flat bench - 4x8
incline bench - 3x12
DB flys - 3x12
DB pullover - 4x8
BB BO Rows - 3x12
One Arm DB Rows - 4x8
Deadlift - 4x8
Day 2 - Lower Body and Abs
Back Squat - 4x12
BB Lunges - 4x12
Abs
Day 3 - Shoulders, Bis, Tris, Forearms
Dumbbell Press - 3x12
Military Press - 4x8
Upright Rows - 5x5
Standing BB Curls 3x12
3 part curls - 3x21
One Arm Tricep Extension - 3x12
Dips Behind Back
DB one arm wrist curls - 4x8
Day 4 - OFF
Okay these are not in correct order I will do my heaviest compounds first and I have also not included any supersetting which I will be doing. My question is what do you guys think for hypertrophy training? Another question is that do you think I should have my deadlift on my back day or my lower body day ? Do you have any suggestions to add to my lower body day or do you think I can blast my legs with squats and lunges I guess I could just add more sets but to me it looks perfect. Im going to write out a alternating 3-day split as well but for at least 2-3 months im going to see where this takes me. Let it be known I am working out outside until it gets cold and the snow comes probably around december so Im hoping to bulk up a good 20lbs by christmas.
I would love any suggestions or imput thanks people.
Here was my fbw and for the record I just purchased a *****load of plates, oly bar, bench and will be getting my squat rack within the next few weeks so I can hit it hard at home whenever I want.
FBW
Back Squat
Bench
BO Rows
Shoulder Press
Deadlift
As you can see no iso I would alternate my squat and deadlift every few sessions.
Here is my new 3-Day Split
Day 1 - Chest and Back
flat bench - 4x8
incline bench - 3x12
DB flys - 3x12
DB pullover - 4x8
BB BO Rows - 3x12
One Arm DB Rows - 4x8
Deadlift - 4x8
Day 2 - Lower Body and Abs
Back Squat - 4x12
BB Lunges - 4x12
Abs
Day 3 - Shoulders, Bis, Tris, Forearms
Dumbbell Press - 3x12
Military Press - 4x8
Upright Rows - 5x5
Standing BB Curls 3x12
3 part curls - 3x21
One Arm Tricep Extension - 3x12
Dips Behind Back
DB one arm wrist curls - 4x8
Day 4 - OFF
Okay these are not in correct order I will do my heaviest compounds first and I have also not included any supersetting which I will be doing. My question is what do you guys think for hypertrophy training? Another question is that do you think I should have my deadlift on my back day or my lower body day ? Do you have any suggestions to add to my lower body day or do you think I can blast my legs with squats and lunges I guess I could just add more sets but to me it looks perfect. Im going to write out a alternating 3-day split as well but for at least 2-3 months im going to see where this takes me. Let it be known I am working out outside until it gets cold and the snow comes probably around december so Im hoping to bulk up a good 20lbs by christmas.
I would love any suggestions or imput thanks people.