I am just about to finish my program and have drawn up a new one and would like to get your thoughts on it. I am about to finish my four day split which was more of a strength building program. It consisted of working each area once per week between 8 - 10 reps for 2 sets.
I have gained a little size from this and upped my strength quite well. However I need to cut back to a three day training program as I am going back to school at night which will cut back some of my time.
I have found it quite hard to write something up for a three day program as there is so much to fit in. I am about 5'11 and weight 80.2kg (176.4 lbs). My electric scales say I'm at about 16.6% BF but I know that they are not the best way to measure, however do give an indication.
I am looking to gain in size now so I have changed my program a little to assist. I will be doing three days as stated but will now be doing 6 - 8 reps for 3 sets. My biceps, triceps, quads and hamstrings are decent, however I struggle with my forearms and calves. I have purposely got specific exercises in the program to help on this area.
My back isn't the best, prior lower back problems and current trap issues tend to prevent me from doing overhead weights and also free weight squats and bent over rows... I have tried my best to incorporate exercises that work these areas but don't cause pain (bad pain not training pain) and discomfort for the following days.
In addition to the program I run 2 times per week for about 15 minutes (very unfit at this point). I am also on a mega gainer which I take in the morning along with a vitamin b group, q10 and fish oil. (protein is in the gainer also)
Please let me know what you think and what you would change etc with it.
Any feedback would be greatly appreciated.
Dumbell Bench Press
Cable Fly Press
Dumbell Incline Press
Bicep Curls (M/C)
Barbell Bicep Curl
Reverse Curl (Cable)
Lying Hamstring Curls
Cable Tricep Extension (Rope)
Cable Upright Row
Reverse Fly (M/C)
Seated Dumbell Shrug
Swiss Ball Cable Row
Calf Raises (M/C)
Calf Extension (M/C)
Hip Raise (M/C)
Weighted Swiss Ball Crunch