Ok bros I need your help in designing a good strength and size routine that is spread preferably across a 4 day split (5 days if I have to). I'm 19yr currently sitting at 213lbs about 18% bf, on a 5'10" frame, and I am hellbent on hitting 235lbs before I start cutting.
This is what I was thinking for my routine:
Monday - Chest
Tues - Back
Wens - REST DAY
Thurs - Arms / shoulders
Friday - Legs
Below are my usual exercises for each day:
Chest = DB bench, DB incline, and then for the third exercise I alternate each week between DB flyes and DB decline
Back = Deadlifts (12 reps, 10 reps, 8 reps, 5 reps, 3 reps), Lat pulldown (machine), lat pull down (cable), DB Rows, T-Bar row.
REST
Arms / Shoulders = Barbell Curls, Hammer curls, Preacher Curls, Skull crushers, tri-cep extension, tricep cable pulldown, Arnold presses, DB side laterals
Legs = Squats (10, 8, 6, 6, 20 reps), Leg Curls, Leg extension, Seated calf raises, and every other week I throw in leg press.
For most exercises I try to do 8 reps, as I feel it is a good comprise between size and strength
Diet is solid as it is taken care of by our very own Bobo. High protein, over 320+ grams, but only thing I am worried about it might be a little low overal calorie wise (it was designed when I weighed a bit less so I have been adding calories to it slowly as I grow) so I might add some more carbs early in the day, and more good fats.
Supps:
Vitamins
Creatine Monohydrate
Olive Oil
Whey
BCAAs
This is what I was thinking for my routine:
Monday - Chest
Tues - Back
Wens - REST DAY
Thurs - Arms / shoulders
Friday - Legs
Below are my usual exercises for each day:
Chest = DB bench, DB incline, and then for the third exercise I alternate each week between DB flyes and DB decline
Back = Deadlifts (12 reps, 10 reps, 8 reps, 5 reps, 3 reps), Lat pulldown (machine), lat pull down (cable), DB Rows, T-Bar row.
REST
Arms / Shoulders = Barbell Curls, Hammer curls, Preacher Curls, Skull crushers, tri-cep extension, tricep cable pulldown, Arnold presses, DB side laterals
Legs = Squats (10, 8, 6, 6, 20 reps), Leg Curls, Leg extension, Seated calf raises, and every other week I throw in leg press.
For most exercises I try to do 8 reps, as I feel it is a good comprise between size and strength
Diet is solid as it is taken care of by our very own Bobo. High protein, over 320+ grams, but only thing I am worried about it might be a little low overal calorie wise (it was designed when I weighed a bit less so I have been adding calories to it slowly as I grow) so I might add some more carbs early in the day, and more good fats.
Supps:
Vitamins
Creatine Monohydrate
Olive Oil
Whey
BCAAs