new routine

[fqqs]

Monday: Legs/Abs

• Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM
  
• Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM
  
• Leg Curls - 4 sets max reps with 10RM
  
• Standing Calf Raise - 4 sets max reps with 15RM
  
• Hanging Leg Raise/knee raise - 3 sets max reps
  
• Crunches - 3 sets max reps

Wednesday: Chest/Shoulders/Biceps

• Bench Press - 4 sets max reps with 10 RM
  
• Incline Press - 3 sets max reps with 10 RM
  
• Pec Deck or Pec Fly Machine - 3 sets max reps with 15 RM
  
• Seated Overhead D.B. Press - 3 sets max reps with 10RM
  
• Lateral Raise - 3 sets max reps with 12 RM
  
• Barbell Curls - 4 sets max reps with 10RM
  
• Cable Curls - 3 sets max reps with 15RM

Friday: Back, Rear Delts, Triceps

• Deadlifts - 3 sets max reps with 6RM
  
• Barbell Shrugs - 3 sets max reps with 15RM
  
• Lat Pulldowns - 4 sets max reps with 10RM
  
• Seated Cable Row - 4 sets max reps with 10RM
  
• Cross-bench DB Pullover - 3 sets max reps with 10RM
  
• Rear delt fly or bent over lateral - 4 set max reps with 12RM
  
• Dips - 4 sets max reps
  
• Decline skull crushers - 4 set max reps with 10RM

does this look good for size?

 

[wingman]

does this look good for size?

Size is made in the kitchen.

 

[fqqs]

Size is made in the kitchen.

Yeah, i know. 4000 kcal & 250 g protein from beef and chicken are supplied

 

[dave]

Size is made in the kitchen.

Size is stimulated in the gym without a decent program with adequate volume you won't get adequate size.

Sorry just getting sick of that statement.

 

[Bazza20]

Size is stimulated in the gym without a decent program with adequate volume you won't get adequate size.

Sorry just getting sick of that statement.

Well you will get size just not the size your after.

 

[Goosey]

Work hard you create an appetite.

Eat too much you get fat

Work below hard for too long and force feed is what most do.

 

[RyanF]

Size is made in the kitchen.

Quality size is made in the kitchen from what's done in the gym.

OP, at a glance your program looks fine to me.

 

[Oli]

Needs more cowbell.

 

[fqqs]

thanks


would you use dumbbells or barbell for bench and incline press?

 

[RyanF]

thanks


would you use dumbbells or barbell for bench and incline press?

I get more chest contraction from DB than BB, so for pure bodybuilding purposes I'd probably go for DB's. Although I currently do flat barbell and incline dumbbell.

 

[Darkoz]

thanks


would you use dumbbells or barbell for bench and incline press?

Use both

 

[fqqs]

Use both

so barbell for flat & db's for incline

 

[RyanF]

so barbell for flat & db's for incline

...or the other way around. Or both for both.

 

[Darkoz]

so barbell for flat & db's for incline

No, use both for both! Or even ditch the flat bench altogether