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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Please give some advice

Tpetrat

New member
Current workout is a three day split which alternates 4 workouts on m/w/f
Workout 1
DB Bench Press 4 x 5
Wide Grip chin 4 x 6
Incline Flies 2 x 15
BB Curl 3 x 8
Skull Crushers 3 x 10

Workout 2
Squat 4 x 5
Stiff leg deadlift 3 x 10
Leg press 2 x 15
Ab work 3 x 10
Calf Raises 3 x 15
forearms 2 x 20


Workout 3
Shoulder Press 4 x 5
Rows 3 x 8
Dips 3 x 8
Face pulls 2 x 12
Tricep pushdowns 2 x 15
Preacher curl 2 x 12

Workout 4
Deadlift 4 x 5
Single leg squat 2 x 10
Calf Raises 3 x 15
Forearms 2 x 20
Ab work 3 x 10

Looking for any and all advice
 
Current workout is a three day split which alternates 4 workouts on m/w/f
Workout 1
DB Bench Press 4 x 5
Wide Grip chin 4 x 6
Incline Flies 2 x 15
BB Curl 3 x 8
Skull Crushers 3 x 10

Workout 2
Squat 4 x 5
Stiff leg deadlift 3 x 10
Leg press 2 x 15
Ab work 3 x 10
Calf Raises 3 x 15
forearms 2 x 20


Workout 3
Shoulder Press 4 x 5
Rows 3 x 8
Dips 3 x 8
Face pulls 2 x 12
Tricep pushdowns 2 x 15
Preacher curl 2 x 12

Workout 4
Deadlift 4 x 5
Single leg squat 2 x 10
Calf Raises 3 x 15
Forearms 2 x 20
Ab work 3 x 10

Looking for any and all advice

You should be doing full squats not one leg, unless you only have one leg. Do barbell bench press. Use the dumbell press as assistance work. Compound movements build mass and strength. Isolation work should be used minimally. You need to attack your legs if you want mass and strength. Heavy squats, deads, leg presses things like that. Increase volume over time. 2 sets isnt very sufficient for assistance work. This is meant to build so get some work in. 3 sets is minimum. When I do assistance work I do at least 5 sets.

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