Stats:
Age- 19
Weight - 205
Height 6'0
workout experience - 4 years
My goals are to gain size and strength at the same time. i am going to get a bulking diet in order too to go along with my workout. I was just wondering if there is anything you would add or take out of this workout. I know i have to add abs into my workout but im not sure how often or what to do for them. Also i want to add in some cardio but i dont want it to affect my bulking any thoughts or comments are welcome. Thank you for your time..
my workout now:
Monday - Chest/Biceps
warm up 10 minutes running/ stretch
Bench press 4 sets 5-7 reps
Incline DB press 4 sets 5-7 reps
Machine flyes 3 sets 10-12 reps
Decline DB press 3 sets 8-10 reps
BB curls 3 sets 5-7 reps
Hammer curls 3 sets 5-7 reps
Concentration curls 3 sets 10-12 reps
Tuesday - Legs/Calves
warm up 10 minutes running/ stretch
Squats 4 sets 5-7 reps
one-legged leg press 4 sets 5-7 reps
leg extensions 3 sets 12-15 reps
leg curls 3 sets 12-15 reps
seated calve raises 4 sets 20-25 reps
standing calve raises 4 sets 20-25 reps
Wednesday - Off
Thursday - Shoulders/ Traps
warm up 10 minutes running/stretch
DB military press 4 sets 5-7 reps
Front raises 3 sets 8-10 reps
Side lateral raises 3 sets 8-10 reps
Upright rows 4 sets 5-7 reps
DB shrugs 3 sets 8-10 reps
Machine shrugs 3 sets 8-10 reps
Friday - Back/Triceps
warm up 10 minutes of running/stretch
Deadlifts 4 sets 5-7 reps
Lat pulldowns 4 sets 5-7 reps
Seated rows 3 sets 8-10 reps
Reverse flyes 3 sets 8-10 reps
French presses 3 sets 5-7 reps
Skull crushers 3 sets 5-7 reps
Cable pulldowns 3 sets 8-10 reps
Saturday - Off
Sunday - Off