Hello guys,
After reading a lot of articles on the site, I want now to do my own workout cycle. Can you tell me what’s good and bad ?
I got some years of training but all this time I was training within the 8-15 rep ranges, so I got some gains, but I lack a ton of strenght.
Now, I want to make a program with low rep, medium and high rep. For all type I and type II gains.
So, this is what I designed :
Day 1 : Strenght Upper
Bench Press 5x5
DB chest press 7/5/3 ( 2 rounds )
Pull-Ups 5x5
Rowing support chest : 7/5/3 ( 2 rounds )
Day 2 : Hypertrophy Lower
DL Trap-Bar : 4x8
Leg Press : 10-8-6-15-20
Split bulgarian squat : 3x15
Day 3 Hypertrophy Upper
DB chest press : 4x8
Hammer chest : 10-8-6-15-20
Rowing chest support : 4x8
Lat pulldown : 10-8-6-15-20
Rear delt : 10-8-6-15-20
Day 4 : Rest
Day 5 : Strenght lower + arms
DL trap bar : 5x5
Squat : 7/5/3 ( 2 rounds )
Biceps curl : 10-8-6-15-20
Hammer curl : 10-8-6-15-20
Triceps skull crusher : 10-8-6-15-20
Triceps extension (rope) : 3x15-20
Day 6 : Rest
Day 7 : Rest
I’m not sure about it, what should I change ?
I tried to mix rep ranges and keep volume not to high, but for me it look like it miss something…
Thank you all