help with routine

[RK19]

ok here goes, i would like help in putting together routine for maximum results, i have been using these exercises, bench press,flat decline,incline, pullups,chinups, clean and press,military press,barbell rows,deads and squats. using these exercises i have made the best results ive had to date, i would like to remain usin these and maybe add a few others,lunges and a few row variations maybe? i jst need someone to help put these exercises in the right order and advise me on the set rep range they should be done in.

[swanso5]

goals?

how many days you train?

what days do you train?

instead of adding you will need to replace or dov ariations of your current exercises

[RK19]

goals- i want to pack on around 15 lbs of muscle in the next year im currently around 185 lbs and 5foot 10"

training- 4 days a week,mon, wed, fri, sat

which exercises should i replace and with what ones?

also could you tell me which muscle groups should be worked on the same day and which shouldnt? and also the set/rep ranges for goals?

using the exercises i stated above,adding weight each week over the course of 12-15 weeks i added roughly an inch to all mucle groups and managed to increase all lifts by about 20-25 kg is this good? or is it slow progress? i have no point of reference to compare this to? cheers

[RK19]

can anyone help out with this?

[swanso5]

- 15pds is a lot in 1 yr...there's no use increasing bw for sake of it if half of it's fat
- with those days we'll go lower/upper/lower/upper
- the exercises are alright but if you've jusdt done them we may need variations of some so we don;t just do the same thing, albiet in a different plan
- there is no point of refernece, it's all relative
- this is one i've done (part 1 of 3)

MON
Trap Bar Deads 3 x 3 / 3rm + 4 x 1 / 4 x 3 / 3 x 5 easy (can be regular deadlift if needed, i did them this way)
Bulgarian Split Squat 3 x 8 / 3 x 8 / 4 x 8 / 2 x 8
Glute Ham Raise 3 x 8 / 3 x 8 / 3 x 8 / 2 x 8
Reverse Crunch 3 x 12 / 3 x 12 / 3 x 12 / 3 x 12
Side Bridge 3 x 30s / 3 x 30s / 3 x 30s / 3 x 30s
* last 2 are paired

WED
45 Incline press 3 x 3 / 3rm + 4 x 1 x 2 weeks
Close grip 2 Board bench Press 4 x 3 / 3 x 5 x next 2 weeks
DB Chest 3 x 8 / 3 x 8 / 3 x 8 / 2 x 8
Medium grip Chest supported Row 4 x 8 / 3 x 8 / 4 x 8 / 2 x 8
*these 2 are paired
Face Pull 3 x 12 / 3 x 12 / 3 x 12 / 3 x 12
Single Arm db Protraction on swissball 3 x 15 / 3 x 15 / 3 x 15 / 3 x 15
Full Contact Twist 3 x 8 / 2 x 8 / 4 x 8 / 2 x 8
* these 3 are paired

FRI
Box Squat 8 x 2 @ 45% / 6 x 2 @ 50% / 10 x 2 @ 55% / 6 x 2 @ 40%
Mid Shin Rack Pull 3 x 5 / 3 x 5 / 4 x 5 / 3 x 5
Reverse Lunge 3 x 6 / 3 x 5 / 4 x 6 / 2 x 4
bulgraian split squat Hold 3 x 35s / 3 x 45s / 3 x 50s / 3 x 60s
Side Bridge 3 x 30s / 3 x 30s / 3 x 30s / 3 x 30s
*these 2 are paired

SAT
Speed Bench press 8 x 2 @ 45% / 6 x 2 @ 50% / 10 x 2 @ 55% / 6 x 2 @ 40%
Single Arm shoulder Push press x 5 / 3 x 5 / 5 x 5 / 3 x 5
Chin ups 4 x 5 / 3 x 5 / 5 x 5 / 3 x 5
*these 2 are paired
Push Up Hold on 4â€

[RK19]

at the risk of sounding stupid what do the % mean? for instance: speed bench press 8x2 @ 45% /6x2 @ 50%/ 10x2 @ 50%/ 6x2 @ 40% and is all this to be done in the 1 session?

[swanso5]

8 x 2 @ 45% of your 1 rep max

it's 4 weeks worth so 8 x 2 @ 45% week 1 / 6 x 2 @ 50% week 2 ect for all

[RK19]

right ok. so if 1 rep max for bench press is 80 kg, then 6x2 @ 50% would be 40kg right?

[swanso5]

spot on

[RK19]

would this be heavy enough? its just that im benching 65 kg jst now so that would be a bit of a drop! or could the % be changed?

[swanso5]

it's speed work...if you're only benching 65kgs now for reps then maybe wait on the speed work and leave it out, it won;t do much benefit if you're not strong enough...do some rep work instead (3 x 6 - ...same with lower body speed work, if you're not lifting great numbers then do 3 x 6 - 8

make sure they're different varitions from what is already in there though