Gone natural need workout help, swole others
Im 6'0 230 Ive just gone all natural after being on for awhile. I only have 3 days a week to really workout (mon, wed, fri) other days I have cardio martial arts. My goal is strength but I dont want to be a fat powerlifter I want to be athletic looking and look like I work out. Heres my routine let me know if I need more or less of something. Any criticism welcome.
Monday
Flatbench 8 (135) 8 (225) 2x6 (275) 8 (225)
incline dumbel 3x8 ( )
dumbel shoulder press 3x8
weighted dips 3x6 ( )
close grip bench 3x8 ( )
french press 3x8 ( )
Wednesday
squat 8 (135) 8 (225) 8 (275) 8 (315) 6 (335)
hamstring curl 2x8 (150)
extension 2x8 (200)
leg sled one leg at a time 3x8 (190)
seated calf raise 3x8 (205)
stand calf raise 3x8 (450)
Friday
deadlift 8 (135) 8 (225) 8 (275) 7 (355)
dumbel row 3x6 (140)
pull ups 3x bodyweight
dumbel shrug 2x6 (140)
barbell shrug 2x8 (315)
preacher curl 3x8 ( )
hammer curls 3x6 ( )
(sets x reps) except for bench squat and deadlift where i list the rep with the weight. Thanks
