So here’s what I’m doing right now for training… I’m going mostly for size, as well as strength. My diet as it stands is okay, not great, mostly just eat lots, about 6 meals/day, get a lot of protein each meal. My workout is basically 2 similar 4 day programs, I don’t go by monday/tuesday/etc because I can pretty much get to the gym every day so that doesn’t matter so much.
The program I’m doing right now is a lot of supersets, for a long time I was doing push/pull/legs, so this is a bit different, I’m liking it a lot so far. I’m doing about 8 reps, 3 sets each exercise, the first exercise I’m doing 4-5 sets with some warmup. If I have one exercise with / then another exercise it means I’m super-setting them.
Day 1: Chest/back
Dumbell press/ weighted pull-ups
Incline / close grip pull-downs
Dips / Seated rows
Cable fly’s / Pullovers
Day 2: Off
Day 3: Shoulders/arms
Military press / dumbell shrugs
Front raises / machine shrugs
Lateral raises / face pulls with rope
Reverse fly’s
Close grip bench / standing barbell curls
Lying tricep extensions / seated dumbell curls on incline bench
Day 4 : Legs 1 / abs
Squats
Hamstring curl
Lunges
Standing calf raises
Seated calf raises
Hanging leg raises / bringing legs in on bench (don’t know what these are called, seated on bench… really not that important to workout I pretty much do whatever abs I feel like)
Day 5: Back/chest (same as chest/back but back exercises to start the superset)
Day 6: off
Day 7: Shoulders/arms (do the same as day 3 because I’ve heard traps grow better than delts so always do delts first, and tris seem more important than bis, might do bis before tris once in a while)
Day 8: Legs 2 / abs
Deadlifts
Leg press
Lunges
Standing calf raises
Seated calf raises
Same for abs as day 4
Please just give me any suggestions you have for what I could possibly change… Seems to me like a pretty good workout, any suggestions at all are welcome.