Harvey300

I'm wanting to pack on some serious muscle within the next 3-4 months which is why I'm going for a full blown body workout, 3 times a week
It's just general muscle mass so I'm not really heavily focusing on just certain bits.

So here goes...

Monday:
Squat x 3
Incline Bench Press x 3
Barbell row x 3
Close grip chin ups x 3
Bench Dips x 3
Shoulder shrugs x 2
Weighted crunches x 3

Wednesday:
Wide-grip Pull ups x 3
Chest Flyes x 2
Military Shoulder Presses x 3
Dumbbell Pullovers x 3
Calf Raises x 3
Stiff leg deadlifts x 3
Reverse Crunches x 2

Friday:
Bench Press x 3
Deadlifts x 3
Lateral Shoulder raises x 3
Bicep Curls x 3
Close handed push ups x 3
Back extensions x 1
Side Bridge x 3

I'm also doing some light cardio on Tuesdays and Thursdays


My only worry is whether I might be overtraining certain bodyparts like my chest, tris and probably not doing enough deadlifts/squats

Now I reckon my diet is nearly spot on so that goes hand in hand but if anyone could possibly review/criticise/blitz my routine to kingdom-come then that'd be great

Cheers

1quick1

That routine looks damn good to me!

Harvey300

Gee thanks

I'm thinking of putting in microcycles in that 8 week period i'm holding out for. Like a mass cycle for 3 weeks where i'm hitting for 8-12 reps and then a strength cycle for another 3 weeks at heavy weights for 3-5 reps
Hopefully i'll get a decent balance of muscle and strength, i haven't done that before but it's worth a shot i guess...

For chest size should i just drop the flyes and stick with benches and weighted push ups? I mean I like the pump and the stretch you get doing flyes but I've heard benches are the don for building some raw slabs of chest meat. I might do them every few weeks or so instead..

Malley

Put your lower lifts first in each routine since those muscles are the biggest ones. Your pull lifts should be after legs, your push after pull, then your aux lifts after that.

Also you are deadlifting 2 days in a row. I would rather see you squat 2 days and dead one. The majority of the people in society are hip dominant, so squat should be your main concern.

Malley

And I would drop any kind of isolation for now and stick with presses and heavy pulls.

Harvey300

I see your point yeah
So maybe i should up my squat to both a Monday and a Friday and perhaps deadlift on one of those days in order to give my quads a bit of break mid-week?
Looks like it's byebye isolations then

Malley

Ya I think thats a much better idea.