This is my first attempt at a mixed strength-hypertrophy workout. I want maximal strength and explosiveness in my legs and in the chest, and to gain size on my back and arms. This is very bushleague, I admit, so any advice on sets/reps, exercises, excercise arrangement, etc. would be greatly appreciated. Thanks a bunch
SUNDAY: Bench: [10,6,3,3] OR [10, 8, 5]
Incline: [10, 8, 6] Or [3x5]
Flies: 3x10
Tricep Press: [10, 8, 6]
Lat Raises: 3x10
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
Reverse Curls: 2 sets HST reps
MONDAY: Squat: [4x4] or [10, 6, 6, 4]
SLDL: [10,10 ,8, 8]
EZ Bar Curl: 2 sets, HST reps
Incline Curl: 2 sets, HST reps
Calves: 3 sets
Forearm Curls: 3 x 10
TUESDAY: OFF
WEDNESDAY: Speed Bench: [10x3] – [10x3] – [8x3] Dips: 3x12
Closegrip: [10, 8, 5]
Lat Raises: [10, 10, 8, 8]
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
(Incline Curls: 2-3 sets, HST reps)
THURSDAY: OFF
FRIDAY: S. Squats: [10x3] – [10x3] – [8x3]
Leg Extensions: 3x8
Military Press: [8, 6, 5]
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
Incline Curls: 2-3 sets, HST reps
Forearm Curls: 3 x 10
SATURDAY: OFF
SUNDAY: Bench: [10,6,3,3] OR [10, 8, 5]
Incline: [10, 8, 6] Or [3x5]
Flies: 3x10
Tricep Press: [10, 8, 6]
Lat Raises: 3x10
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
Reverse Curls: 2 sets HST reps
MONDAY: Squat: [4x4] or [10, 6, 6, 4]
SLDL: [10,10 ,8, 8]
EZ Bar Curl: 2 sets, HST reps
Incline Curl: 2 sets, HST reps
Calves: 3 sets
Forearm Curls: 3 x 10
TUESDAY: OFF
WEDNESDAY: Speed Bench: [10x3] – [10x3] – [8x3] Dips: 3x12
Closegrip: [10, 8, 5]
Lat Raises: [10, 10, 8, 8]
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
(Incline Curls: 2-3 sets, HST reps)
THURSDAY: OFF
FRIDAY: S. Squats: [10x3] – [10x3] – [8x3]
Leg Extensions: 3x8
Military Press: [8, 6, 5]
Lat Pulldowns: 3 sets, HST reps
Cable Rows: 2 sets, HST reps
Incline Curls: 2-3 sets, HST reps
Forearm Curls: 3 x 10
SATURDAY: OFF
