What's up guys? What do you think about my programm? I'm not an expert at programming, so I'm asking for your criticism and suggestions.
I will adjust the reps and weight on the heavy compound movements but I want to know if the frame, the split of the routine is okay or if I should change something.
My main goal is to gain strength.
Monday: 1) Heavy Squats
2) Two sets of light / moderate weight squats for 8-12 reps without a belt
3) Good Mornings x 3 sets of 8-12 reps
4) Hacksquat Machine x 3 sets of 6-8 reps
5) Abs
6) Seated Calve Raises x 3-4 sets
Tuesday or Wednesday: 1) Heavy Paused Bench Press
2) Military Press 3 x 3, next week try to do more reps with this weight, then increase it
3) Dips 4 sets x 8-15 reps (my fav. assistance exercise for bench... they help increasing my bench like almost nothing else
)
4) Biceps-Curls 3-4 sets x 8- 12 reps
5) Triceps Push-Downs or Extensions behind the head supersetted with Cable-Curls
6) Rotator exercises and pec-stretching (my shoulders and chest feels pretty good when I do this after my upper body workouts)
Friday: 1) A Deadlift Variation... could be Deficit Deads, Block Pulls, or just Conventional Deadlifts
2) Rack Pulls 3 sets x 5-8 reps
3) Lat-Pulldowns 3 x 8- 12 reps
4) Seated Rows or Hammer Strength Machine 3 x 8 - 12 reps
5) Abs
Saturday: 1)Bench Press Rep Day
2) Close Grip Bench two working sets
3) Dips 3 x 8-15
4) Biceps / triceps exercise in a superset 4 x 8 - 15
5) Rotator exercises and pec-stretching
Sunday:maybe some light cardio... like riding a bike for a while or slow Jogging