Sadly I am short on time because of my new job. What do you think about my new workout? Anything important missing?
My goals are to get some new mass and stay healthy because my job is very sedentary.
age: 23
weight: 155lbs
height: 72in
bodytype: ecto
monday: 38
warm up: 5mins of walking and mobility drills
A1 bench press 28
A2 one-arm dumbbell row (elbow away from side) 212
B1 backsquat alternating every week with deadlift 28
B2 single leg SLDL alternating with pistols 212
C1 standing single leg calfraise 215
wednesday:
30mins of steady state cardio
upperbody stretching
friday:
warm up: 5mins of walking and mobility drills
A1 chin ups 38
A2 dips 38
B1 L-Fly 212
C1 ABS 312
20mins interval training on stationary bike
leg stretching