workout

[johnp]

can people give advice if they have had good gains in size and strength from a similar workout please?

day 1

bb bench press 3 sets x 6-10 reps
db flys 3 sets x 6 - 10 reps
military press 3 sets x 6 - 10 reps
lateral raise 3 sets x 6 - 10 reps
tri-extensions 3 sets x 6 - 10 reps

day 2 rest

day 3
bb row 3 sets x 6 - 10 reps
pull ups 3 sets 6 -10 reps
deadlift 3 sets 6 - 10 reps
db hammer curls 3 sets 6 - 10 reps

day 4 rest

day 5
bb squats 3 sets x 6 - 10 reps
hamstring curls 3 sets x 6 -10 reps
db lunge 3 sets x 6 - 10 reps
db calf raises 3 sets x 6 - 10 reps

day 6 and 7 rest

i know its a lot about nutrition and i understand that but in terms about workout is this ok? i have tried full body workouts but i dont feel like 2 days in between each one ive fully recovered, so wanted to do a push/pull/legs type split. Looking to gain size along with strength. I'm 5 foot 10, 154lbs approx 13% bf.

 

[Gazhole]

Replace hamstring curls with good mornings, ditch the db flys, and put deadlifts at the start of the second workout and thats not half bad. I would probably replace lateral raises with some sort of pulldown aswell. Military and bench will hit your shoulders enough.