Program change coming up in 2wks, tear it apart.

[slip]

After damaging my shoulder, have been bringing strength back up and putting on lean mass, which has worked. Now time for a new 4-6wk phase to get stronger + bigger.

Plan is simple, alternate between 4x4-6 and 3x10-12 workouts, focus on jacking the weight up. Feel free to rip this to shreds. Won't be doing 4 reps on bi/tri work, will keep the reps 6-8 minimum.

Mon/wed/fri program, push/pull/push/pull/push etc etc, so each is done 3 times per fortnight.

Push
ATG squats
Leg extension
Bench
Incline DB
Military BB press
Overhead triceps ext or CG bench - thoughts
Cable tri pushdown or skullcrushers - thoughts
NO DIPS - my shoulders are not a big fan of dips.

Pull
Deadlift (full)
Straight leg deadlift - or ham curl machine
Chin ups (weighted on heavy days)
Seated row
Bent over BB row
DB bi curls
EZ bar pronated bi curls

 

[Double D]

For your first workout I would drop the Leg extensions and the second tricep exercise.

As for your second day Pick a deadlift dont do 2, especially not back to back. Maybe you can alternate from week to week. I would drop a Curl exercise off of there as well.

I maybe missing somethings, but seems like I cant think right now.

 

[slip]

yeah wanted to see what people would say about the deadlifts back to back, was planning on using ham machine but love doing sldl.

Have been doing only 1 curl exercise to try out low volume arm work. Had gains in the past with higher volume arm work, but no real gains from the low vol.

 

[Double D]

Doing back to back deads is basically worthless. I would pick one and go with it.