I put this routine together after reading some posts and others upper/lower routines. My main goal in this program is to gain size and my secondary goal is to gain strength.
Dumbbell incline press 3x8-12
Chest supported row/Chinese dumbbell row/Dumbbell row 3x10 (yet to decide which movement I want to use)
Dumbbell shoulder press 2x10
Chest supported rear delt flies or face pulls 3x8-12 (also undecided)
Wide grip chin ups 3x8 (should I put these in?)
Barbell skull crushers 3x10
Standing dumbbell curl 3x10-12
Front squat 3x8
Wide grip deadlift or regular deadlift 2-3x6
Walking lunges 2-3x12
Standing barbell calf raise 3x10
Alternating dumbbell press 3x10
Pull ups (palms in) 3x10
Dumbbell bench or dumbbell hammer bench 3x8 (undecided)
Hammer strength low row machine or dumbbell row 3x10 (undecided)
Overhead dumbbell tricep extension 3x10
Incline dumbbell curl 3x12
Scapular dips 2x12 (set/rep scheme for this?)
Back squat 3x5
Romanian deadlift 3x8
Rear foot elevated split squat 3x8
Lying hamstring curl 3x10 (any better exercise for hamstrings?)
Seated calf raise 3x10-12
Conditioning (?) (prowler, box jumps, etc)
Then I will have a fifth day where I work on anything I feel is lagging, work on mobility and flexibility, etc.
I think I need to add more scapular retraction exercises as well as rear delt movements but I don't know how to put them in.
I'm not sure what type of progression scheme I want to use either. I will likely increase the weight on compound exercises and increase weight or reps on accessory exercises.
Lastly, I've noticed people usually do light and heavy days when they do upper/lower. I have no real knowledge of this so if someone knows how I can do that with this routine please chime in. After I figure that out I'll determine how I want to order the workouts for each day of the week.
My current lifts if they are relevant: Squat 270x3 Bench 185x1 Deadlift 350x1
Any critique would be appreciated,
Thanks for reading