I’ve been training for a while now, doing a 5-day split, but decided to change to a 4-day split, as the volume was too high. This is my current workout, and I could do with some feedback on it.
If I have put a slash between exercises, it means to choose one OR the other of the exercises listed, NOT to superset them!
It’s greatly focused on compound movements, with some isolation work. After a a month or maybe 2, I’m going to add or replace some of the exercises with more isolation moves…
My goal is to gain weight; current stats- 18 year old male, 5ft 10, 131lbs, around 5% bodyfat
MONDAY; (CHEST / TRICEPS)
Incline Dumbell/ Barbell Bench Press x 3
Dumbell/ Barbell Bench Press x 3
Incline Flye/ Flat Flye/ Weighted Dips x 3
Close-Grip Bench Press x 3
Overhead Dumbell Extension/ Lying Tricep Extension/ Pressdown x 3
TUESDAY; (BACK / BICEPS)
Wide-Grip Pull-Up/ Lat Pulldown x 3
Barbell Row x 3
One-Arm Dumbell Row x 3
Barbell/ EZ-Bar Curl x 3
Dumbell Curl x 3
WEDNESDAY;
OFF Or Cardio
THURSDAY; (LEGS)
Leg Press x 3
Horizontal Leg Press/ Lunges x 3
Quad. Extension x 3
Hamstring Curl x 3
Standing Calf-Raise x 2
Seated Calf-Raise x 2
FRIDAY; (SHOULDERS / TRAPS)
Barbell Military Press x 3
Dumbell Military Press x 3
Wide-Grip Upright Row/ Lat Raises x 3
Dumbell Shrug x 3
Barbell Shrug x 2
SATURDAY;
OFF
SUNDAY;
OFF
Any feedback greatly appreciated- thanks!