If you're main goal is strength you won't find much of that with this routine.

7-12reps is not a very good range for strength, that is more for hypertrophy than anything. If you want strength then you should be aiming for 1-3 reps per set, but 1-5 reps will work also. This isn't to say you have to use 1-5 reps for EVERYTHING! You can use that for the first compound (freeweight) exercise you use and then go back to your 3x7-12 on the other exercises.

The one obvious thing I see with your current routine is the reliance on machines. 50% of your upper day is spent on a machine and 100% of your lower day is on a machine.

My advice is to cut down on the machines. BB rows instead of seated rows, instead of leg curls do some supine GHRs, GHRs, or some SLDLs, etc..

A couple of things I also noticed were 1) No deadlifting and 2) No vertical pulls. Its okay if you don't like deadlifting and that's why it isn't here, but I would include it otherwise. On one lower day (Mon) you can deadlift, on the next lower day (Thurs) you can squat. With the vertical pulls, add in some pullups (not pulldowns) and/or chinups.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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