Would this workout work for size/strenght:)
Stats 5.7 17 149lbs
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 3-5 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of dumbbell seated curls, 8-10 reps/ 4-6
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
3 sets of reverse flys 8-10 reps
3x dumbell row6-12 reps
2x decline sit ups to failure
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure
Your split is pretty bad in my opinion. Instead, go chest/tri, lower body, back/bi, delts/abs and that should be a better program already.
I personally love the Chest/bi and Back/tri grouping. I find that doing the opposite on these days allows me to really hammer my arms as I didn't exhaust them from the chest or back exercises. Plus I really enjoy the pump!!
your set/reps scheme seems alright, keep it fairly low and heavy. But at the ned of the day it comes down to how your body respondes to the training. For me the heavy, 8-10 rep work works great for me!
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