I am looking for a new 3 day/week routine and have come up with these two choices. My primary goal is to gain strength/size. I am looking for advice on what people here think would be best.
The first routine is based on one that I found in another thread here. It was originally a 4 day routine but I tweaked it for a 3 day.
Mon.
Alternate Push Press/ Strict Press 5x5
Weighted Chin-ups 5x5
Incline DB Press 3x12
T-Bar Rows 3x12
BB Curls 3x12
Wed.
Squat 5x5
GHR 3x10
Front Squat 3x10
Calf Raise 3x10
Fri.
Bench Press 5x5
BB Row 4x6
Seat OH DB Press 3x12-15
Wide Pull-ups 3x12-15
Rope pulls to throat 2x10
Skullcrusher 3x12
The second routine is a Push/Pull/Legs.
Mon.
Bench 5x5
OH Press 4x6
Incline DB Press 2x8
CG Bench 3x12
Lateral Raise 3x12
Wed.
Squat 5x5
Walking Lunge 3x8
Front squat 3x8
GHR 3x10
Seat Calf Raise 3x10
Fri.
Bent-Over Rows 4x6
Deadlift 3x5
Weighted CG Chins 3x6
Shrugs 3x12
Wide Pull Downs 2x12
DB Curls 3x12
Let me know if you think the rep ranges/sets look good. Also, would you switch around/swap any of the exercises for something else?
The first routine is based on one that I found in another thread here. It was originally a 4 day routine but I tweaked it for a 3 day.
Mon.
Alternate Push Press/ Strict Press 5x5
Weighted Chin-ups 5x5
Incline DB Press 3x12
T-Bar Rows 3x12
BB Curls 3x12
Wed.
Squat 5x5
GHR 3x10
Front Squat 3x10
Calf Raise 3x10
Fri.
Bench Press 5x5
BB Row 4x6
Seat OH DB Press 3x12-15
Wide Pull-ups 3x12-15
Rope pulls to throat 2x10
Skullcrusher 3x12
The second routine is a Push/Pull/Legs.
Mon.
Bench 5x5
OH Press 4x6
Incline DB Press 2x8
CG Bench 3x12
Lateral Raise 3x12
Wed.
Squat 5x5
Walking Lunge 3x8
Front squat 3x8
GHR 3x10
Seat Calf Raise 3x10
Fri.
Bent-Over Rows 4x6
Deadlift 3x5
Weighted CG Chins 3x6
Shrugs 3x12
Wide Pull Downs 2x12
DB Curls 3x12
Let me know if you think the rep ranges/sets look good. Also, would you switch around/swap any of the exercises for something else?