after 13 weeks of hard and strict training i´m taking some days off now, actually i´ve also got a light cold....but after that rest, i´m planning to train hard again and will try to gain some 20lbs in the next 15-16 weeks, until may.
therefore i´ve made up a wourkout routine and diet. what do you guys think of it ?
i´m 19, 6´4´´ and ~200lbs; natural; body fat: don´t know exactly, not ripped to shreds, but visible abs
monday: incline barbell press: 3x4-8
dumbbell flat bench:3x6-10
millitary press: 3x6-10
front raises/lateral raises: 2x8-12
skull crusher: 3x8-12
weighted bench dip: 1xmax.
tuesday: legpress: 3x6-12
walking lunges: 3x8-12
abs: ~6sets to failure
wednesday: 45min. of moderate jogging
thursday: incline dumbbell press: 3x6-10
decline barbbell press: 3x6-10
bumbbell shoulder press: 3x6-10
weighted dips: 3x6-12
friday: front squats: 3x6-8
rack pulls: 3x4-8
dumbbell rows: 3x6-10
chin ups: 2-3x max.
abs:~6 sets to failure
saturday: 45-60min. of moderate swimming
note: i performe only the last set to failure(exapt abs, weighted dips, chin ups), i increase the weight in every set and the last one goes to failure, sometimes forced reps, stipped sets...
diet: 500g of carbs
300g of protein
100g of fat
total: ~4100 calories
is it a good routine, or are there some points, needing to be improved ?
thanks guys and sorry for the long text ;)