ok, after deciding multiple times to scrap my old routine and make my own, ive finally come up with something that i deem good enough to seriously consider doing to the point that id like to get it reviewed. i think the volume could be a bit high. (im cutting too; lifting for strength not size however)
monday: (upper body push day)
-flat bb bench (3-6 reps on work sets) 8 sets, 4 of them work sets.
-flat db bench (6-10 reps a set) 4 sets, 3 work
-incline close grip bb bench (6-10 reps a set) 4 sets, 3 work
-dips: 3 sets to failure, ill only add weight to prevent a set from going over 15 reps, so for a while my dips will just be bodyweight (which makes going to failure not quite so bad)
-triangle push ups: 3 sets to failure, ill only add weight to prevent going over 15 reps. (these are those things where you make a triangle with your hands, they are really hard for me to do too because my triceps are underconditioned relative to my chest)
-push downs: (6-10 reps a set) 4 sets, 3 work. (this is just to finish off my triceps, i dont think its overkill but its a good bit more work on one muscle than im used too)
Tuesday: (lower body pull)
-Deadlift (3-6 work rep range) 8 sets, 4 work
-rack pulls ( 6-10 reps a set) 4 sets-3 work (having these is questionable to me because it seems like i might be overdoing my lower back)
-SLDLS (6-10 reps a set) 4 sets, 3 work
-hyper extensions across my bench (hooking my legs under the safety bars on one side of my power rack) 3 sets to failure only weighted to prevent going over 15 reps (maybe i shouldnt go to failure on these or do slighlty higher reps)
-leg curls (6-10 reps a set) 4 sets, 3 work
friday: lower body push
-squats (3-6 work reps) 8 sets, 4 work
-good mornings (6-10 reps a set) 4 sets, 3 work ( i really wanted to put these somewhere and dl day was too full)
-super setted lunges (6-10 reps a set) 8 sets, 6 work (since its both sides)
-leg extensions (6-10 work rep range) 4 sets, 3 work.
Saturday: upper body pull
-bb rows (3-6 work rep range) 8 sets, 4 work
-upright rows (6-10 reps a set) 4 sets 3 work (these will just go to nipples so as to prevent rotator cuff injury)
-hammer curls (6-10 reps a set) 4 sets, 3 work (i love hc's but quit doing them a while back, they were the first weighted exercise i ever did, and im a sentimental person )
-Super setted one armed db rows (6-10 reps a set) 8 sets, 6 work (since its both sides)
-chins 2 sets to failure weighted only to prevent going over 15 (wont have to worry about that for some time )
-pull ups 2 sets to failure, weighted only to prevent going over 15 .
thats it. the assistance exercises might change from time to time.
if its too high volume, i might drop my assistance exercises to two work sets instead of 3. i like going push pull push pull, but if you think im getting similar movements too close together, feel free to tell me.
if you want to reccomend a totally different routine entireley, dont post, id like to mod this one with it still looking similar to how it does now.