Hello, I’ve been working out on and off for nearly three years but recently been going consistently for 2 months with a high protein diet. My goal for this routine is to build muscle but maintain my weight. I want to focus on legs and arms, I just need some experience people input on my routine so I can optimized my day to day workout. and to see if my routine is good or needs adjustment. Any help would be greatly appreciated.
Stats
Age- 20
Height- 5.9
Weight- 170 lbs
Monday, Wednesday- Legs
barbell Squats- 4 sets of 8
Hack Slide- 4 sets of 8
Leg Curl- 4 sets of 8
Calf raises- 3 sets of 8
(increasing weight every set, last set is burnout)
Goblet Squats- 50 reps
Weighted lunges- 50 reps
Tuesday, Thursday- Chest, Shoulders, Triceps
Incline Bench Press- 4 sets of 8
Pec Fly- 4 sets of 8
Landmine Press- 4 sets of 8
Triceps Pushdown- 4 sets of 8
Skull Crushers- 3 sets of 8
Military Press- 4 sets of 8
Machine Shoulder press- 3 sets of 8
(increasing weight every set, last set is burnout)
Dips- 50 reps
Friday, Sunday- Biceps, Back, Shoulders
Lat pull down- 4 sets of 8
Low Row- 4 sets of 8
Bicep Curls- 4 sets of 8
Biceps Barbell Curls- 4 sets of 8
Military Press- 4 sets of 8
Shoulder Press- 4 sets of 8
(increasing weight every set, last set is burnout)
Chin Ups 50 reps