Recently began weights training with the following program which I have been doing for the past couple of weeks. I am looking to put some muscle on my lanky frame and am therefore going for more of a hypertrophy program at this stage.
4 x 8 Bench
3 x 8 Incline
4 x 8 Lat Pulldowns
4 x 8 Bench Pull
4 x 8 Bicep Curls
4 x 8 Shoulder Press
4 x 8 Arm Raise (for delts)
I do this program mon, wed, fri. I also do 4 x 8 squats on mon and fri and 4 x 8 deads on wed.
I usually have about 2 to 3 minutes rest between bench and bench pulldown sets but less of a break for lats, arms and shoulders. I also usually have approx 2 min rest between squats and deads.
Would you suggest an equal rest period for all exercises and that I do each exercise so that the last couple of reps on my 4th set are really difficult?
The reason I only do 3 sets on incline is because I am not sure what the optimum amount of sets per session is best for chest. Since I do the same thing three times a week I do not want burnout or strain.
Is row a better exercise than bench pull? I have always thought that free weight was the way to go.
What is the most time you want to spend in the gym per session? I have heard that 45min should be max while others have said almost 2 hours.
Just tell me your end goal for this program and I’ll be able to answer your questions a lot better. Do you want to get bigger or stronger or what? Also, how long have you been lifting weights and how old are you?
I think you are also missing alot of hamstring and lower back work. you are not going to put on alot of weight by doing curls. Look where you will be able to put on weight. I would rotate in some stiff legged deads, glute ham raises, rdl’s, 1 legged squats, leg curls, bent over rows, back raises I would rotate the exercises in and out every 3 weeks. That would be a good start also include alot of body weight exercises (pullups, pushups, lunges) adding in more leg work will help add mass alot faster. and like said before you must eat more.