I am 34, male 150 lbs seeking to slightly increase my muscle mass. I have been working out for over four years now.
Over the few years, I have varied my workouts in various different ways and am giving a shot for Full body Split after a long time.
Based on CowPimp's Designing Full Body Split, I have come up with the following:
Full Body Routine
Workout A (Push):
1. Back Squats
2. Barbell Clean Press
4. Bench Press
5. Standing Calf Raises
7. Seated Calf Raises
Workout B (Pull):
2. Bent Over Rows
3. Leg Curls
5. Incline Dumbbell Flys
6. Alternate Dumbbell Curls
• Week 1: Workout A is high-rep and Workout B is low-rep.
• Week 2: Workout A is low-rep and Workout B is high-rep
• ..and so on
• Three workouts per week, performed on alternate days (M/W/F, or T/T/S, etc.)
• Workout pattern: A-B-A, B-A-B, A-B-A, and so on.