full-body for size&strength, need some feedback

[fqqs]

hello, i'm 19 y.o.

weigth: 78kg, height:174cm, biceps:39cm, chest: 105 cm.

recently i've hit plateau. i have problem with gaining muscle nad strength. i have a proper diet and work hard, though.

my last routine was 4-day push&pull.

i wonder if that fb would be good:

A:
front squat 4x8-10
bench press 4x6-8
db rows 4x6-8
military press 3x6-8
close grip bench press 3x6-8 + chin-ups 3xMax (supersets)

B:
back squat 4x8-10
incline db bench press 4x6-8
pull ups 4xMax
db lateral raise 3x10-12
weighted bench dips 3x8-10 + bb curls 3x6-8 (supersets)

60-90s rest between sets.
3 days per week, A B A B A B ...

what do you think about that?

thank for any suggestions

 

[gtbmed]

Too much pressing, not enough posterior chain work

 

[Phineas]

Too much pressing, not enough posterior chain work

Agreed. Show me deadlifts and power cleans!

 

[Gazhole]

Agree with both of the above.

If you're not balancing push and pull in terms of the number of exercises, at least make up for it by increasing the number of sets you do for pulling.

 

[fqqs]

maybe:

A:
bench press 4x6
pull-ups 4xMax
military press 3x8
front squat 3x10
bench dips + bb curls 2x8 (supersets)

B:
deadlift 4x6
db incline bench press 3x8
bb rows 3x8
upright rows 3x8
close-grip bb press + chin-ups 2x8 (supersets)

 

[Gazhole]

Just thought i'd post the program i'm using at the moment because it seems similar to what you're trying to achieve:


Workout A

1. Squats – 1x8 @ 60% / 1x5 @ 70% / 1x5 @ 80% / 2x5 @ 85%
2. Bench Press – 1x10 @ 60% / 3x5 @ 80%
3. Hang Cleans – 4x6
4. Overhead Supports – 3 Sets Max Time
5a. Hammer Curls – 2x15
5b. Rear Neck - 2x15


Workout B

1. Military Press – 1x10 @ 60% / 3x5 @ 80%
2. Deadlifts – 1x8 @ 60% / 1x5 @ 70% / 1x5 @ 80 / 2x5 @ 85%
3. Pullups – 4x10
4. Hise Shrugs – 3x20
5a. Dumbell Bench – 2x10
5b. Front Neck - 2x10


Ignore the neck stuff if you like, but its good to include if you have the means like a neck harness or something. This is a program i adapted from a book by Paul Kelso called "Powerlifting Basics: Texas Style". It's a great little book with a load of good advice and programs in it to build overall strength.


Theres also an optional third day if you want to train 3x a week. What i would do is train the above two workouts the first week, then add this third workout for the second week, then repeat that two week cycle.


Workout C (Optional):

1. Front Squats
2. Incline Close Grip Bench
3a. Kelso Shrugs
3b. Romanian Deadlifts
4. Curls
5. Calves


Same sort of pattern as the other 2 workouts in terms of sets/reps. Should be 18-20 sets for the whole workout and absolutely no more than that. Great program. More people should read Paul's book.

Hopefully that'll give you some ideas.

 

[fqqs]

i will try today routine of mine and see how i feel after workout ; ) ill keep you posted