Hey guys, getting into working out again, tired of being skinny.
Some info on myself - I'm 6'4", 168.4 lbs, wide shoulders, narrow hips, typical build. I was 158 lbs two weeks ago, I have been eating like a savage and training hard and am seeing results. Just wanna know what you guys think of my workout.
I go with friends and they don't like doing chest/tris on the same day so that's why it's chest/bis.
Monday: Chest and Biceps
BB Bench - 4 sets/6-8 reps
Incline DB Bench - 4 sets/6-8 reps
DB Flys - 3 sets/10 reps
Chest Burnout with bench
Standing BB curl - 4 sets/6-8 reps
Seated DB curl - 2 sets/8-10 reps
Concentration curl - 2 sets/8-10 reps
Tuesday: Shoulders and Triceps
Dips - 2 sets/8-10 reps
Seated DB press - 3 sets/8-10 reps
Seated BB press - 3 sets/8-10 reps
DB lateral raise - 3 sets/8-10 reps
DB shrugs - 4 sets/8-10 reps
Tricep rope pulldown - 3 sets/8-10 reps
French press - 2 sets/8-10 reps
Wide-grip pull ups - To failure
Seated row - 4 sets/8-10 reps
Bent over BB row - 4 sets/6-8 reps
Lat pulldowns - 3 sets/8-10 reps
Dead Lifts - Don't really have a rep range set here or set...usually do 5 sets, 15 reps? What should we do?
Squats - 5 sets/8-10 reps
Hack squats - 3 sets/8-10 reps
45 degree Leg Press - 3 sets/8-10 reps
Leg curl machine - 3 sets/8-10 reps
Abs are incorporated into one/two of the days whichever we feel like.
My friends and I all follow the same workout routine. Any advice on what needs to be changed or what we can do to better our workout?
Me: 168.4 lbs, 6'4"
Friend 1: 170 lbs, 5'11"
Friend 2: 140 lbs 5'8"