Hi everyone, I'm just a bit curious about my workout. I'm not sure whether I'm doing everything correctly/enough/properly etc. So would you be able to give me a few pointers/rate my workout/look at ways of improving it? I'm look at gaining more size, but am also mindful because I have a running race to train for. Cheers
Monday - Chest and Bi's
Barbell Bench Press
5 sets x 12, 10, 8, 4, 2
Barbell Incline Bench Press
4 sets x 8, 8, 8, 6
Barbell Decline Bench Press
4 sets x 12, 12, 8, 6
Seated Dumbell curl
4 sets x 12, 10, 8, 4
EZ Bar Close grip curl
4 sets x 6, 6, 6, 6
Chin-ups
3 sets x 12, 10, 8
Cardio – 30 minute light jog
Tuesday - Leg Day
Barbell Squats
6 sets x 12, 12, 8, 6, 4, 4
Calf raises
6 sets x 20, 20, 20, 20, 20, 20
Hamstring curls
5 sets x 12, 10, 8, 6, 4
Leg extensions
5 sets x 12, 12, 8, 8, 4
Lunges
4 sets x 16, 14, 12, 10
Wednesday
45 minutes cardio – interval training
Thursday - Shoulders/Tris
Standing Military Press
5 sets x 10, 6, 6, 4, 2
Barbell upright row
4 sets 12, 10, 8, 6
Dumbell lateral raise
3 sets x 12, 12, 9
Dumbell bent over delt raise
3 sets x 12, 12, 10
Skullies
5 sets x 12, 8, 6, 4, 4
Cable pulldowns
3 sets x 12, 10, 8
Dips
3 sets x 12, 12, 12
Friday - Back
Pull-ups
5 sets x 8, 8, 8, 8, 8
Deadlift
5 sets x 12, 10, 8, 6, 4
Lying T-bar row
5 sets x 12, 8, 6, 4, 4
Wide grip Lat Pulldown
4 sets x 12, 10, 8, 6
Cable seated row
4 sets x 12, 10, 8, 6
Back extensions
4 sets x 20, 18, 16, 14
Cardio – 1 hour steady jog
Saturday - Rest
Sunday
Cardio - 1 hour hill run
Diet
In terms of diet:
13,800KJ (Maintenance - 12,000KJ)
193g Protein
405g Carbs
69g Fat
Macro breakdown:
25.6% protein
53% carbs
21.4% fat
I eat clean most of the time. Supplements: preworkout, whey protein after workout, casein protein before bedtime. I eat 6-7 meals/day, distributed throughout the day.
Cheers!
Monday - Chest and Bi's
Barbell Bench Press
5 sets x 12, 10, 8, 4, 2
Barbell Incline Bench Press
4 sets x 8, 8, 8, 6
Barbell Decline Bench Press
4 sets x 12, 12, 8, 6
Seated Dumbell curl
4 sets x 12, 10, 8, 4
EZ Bar Close grip curl
4 sets x 6, 6, 6, 6
Chin-ups
3 sets x 12, 10, 8
Cardio – 30 minute light jog
Tuesday - Leg Day
Barbell Squats
6 sets x 12, 12, 8, 6, 4, 4
Calf raises
6 sets x 20, 20, 20, 20, 20, 20
Hamstring curls
5 sets x 12, 10, 8, 6, 4
Leg extensions
5 sets x 12, 12, 8, 8, 4
Lunges
4 sets x 16, 14, 12, 10
Wednesday
45 minutes cardio – interval training
Thursday - Shoulders/Tris
Standing Military Press
5 sets x 10, 6, 6, 4, 2
Barbell upright row
4 sets 12, 10, 8, 6
Dumbell lateral raise
3 sets x 12, 12, 9
Dumbell bent over delt raise
3 sets x 12, 12, 10
Skullies
5 sets x 12, 8, 6, 4, 4
Cable pulldowns
3 sets x 12, 10, 8
Dips
3 sets x 12, 12, 12
Friday - Back
Pull-ups
5 sets x 8, 8, 8, 8, 8
Deadlift
5 sets x 12, 10, 8, 6, 4
Lying T-bar row
5 sets x 12, 8, 6, 4, 4
Wide grip Lat Pulldown
4 sets x 12, 10, 8, 6
Cable seated row
4 sets x 12, 10, 8, 6
Back extensions
4 sets x 20, 18, 16, 14
Cardio – 1 hour steady jog
Saturday - Rest
Sunday
Cardio - 1 hour hill run
Diet
In terms of diet:
13,800KJ (Maintenance - 12,000KJ)
193g Protein
405g Carbs
69g Fat
Macro breakdown:
25.6% protein
53% carbs
21.4% fat
I eat clean most of the time. Supplements: preworkout, whey protein after workout, casein protein before bedtime. I eat 6-7 meals/day, distributed throughout the day.
Cheers!