Here's my current routine. Any and all feedback is welcome. I'm 29yrs, 170cm, 85kg. I'm aiming to build muscles mass and overall strength.
I perform 3 up 2 down pyramid sets on each exercise below.
I do slightly higher reps for legs...
20reps@1, 15reps@2, 8reps@5, 10reps@4, 12reps@3
and lower reps for upper body...
15reps@1, 12reps@2, 6reps@5, 8reps@4, 10reps@3
Monday - Legs
Squats
Dead lifts
Leg extentions
Leg curls
Standing calf raises
Tuesdays - Chest / Shoulders
Flat bench dumbell press
Incline dumbell press
Cable flies
Military press
Lateral raises
Upright rows
Wednessday - Back / Arms
Wide grip pull downs
Seated rows (parralel grip)
Reverse close grip pull downs
Tricep extentions
Barbell curles
Thursday - Legs
Friday - Chest / Shoulders
Saturday - Back / Arms
I do my resistance work first thing in the morning and cardio for about 30 mins in the afternoon. No HIIT at present (that will come when rugby season kicks off) just running on my upperbody days and swimming on my leg days.
Any thoughts?
I perform 3 up 2 down pyramid sets on each exercise below.
I do slightly higher reps for legs...
20reps@1, 15reps@2, 8reps@5, 10reps@4, 12reps@3
and lower reps for upper body...
15reps@1, 12reps@2, 6reps@5, 8reps@4, 10reps@3
Monday - Legs
Squats
Dead lifts
Leg extentions
Leg curls
Standing calf raises
Tuesdays - Chest / Shoulders
Flat bench dumbell press
Incline dumbell press
Cable flies
Military press
Lateral raises
Upright rows
Wednessday - Back / Arms
Wide grip pull downs
Seated rows (parralel grip)
Reverse close grip pull downs
Tricep extentions
Barbell curles
Thursday - Legs
Friday - Chest / Shoulders
Saturday - Back / Arms
I do my resistance work first thing in the morning and cardio for about 30 mins in the afternoon. No HIIT at present (that will come when rugby season kicks off) just running on my upperbody days and swimming on my leg days.
Any thoughts?