Ok so want to change up my workout so was thinking about using this, my goal right now is to add some nice lean mass. this workout is from king and i like the look of it, what you guys think?
Day one: Chest
-Wide Grip Bench Press: Warm up x 15 reps, then 3 sets of 10, 8, 6 reps
-30 degree Incline Barbell Bench Press: 3 sets of 10, 8 , 6 reps
-Weighted Dips: 3 sets of 10, 8, 6 reps
-Cable Crossovers: 2-3 sets of 12-25 reps
****All movements are performed with a slow and controlled negative movement, and a moderate to fast (but controlled) positive movement. Do not lock out on pressing movements to keep pressure on muscle, and not joints****
Day Two: Back
-Deadlift: Warm up x 10 reps, 4 sets of 5, 5, 3, 2 reps
-Overhand Hammerstrength Rows: 4 sets of 12, 10, 8, 6 reps
-Tbar Rows (palm to palm): 3 sets of 15, 12, 10 reps
-Dumbbell Pullovers: 3 sets of 25 reps
****Slow controlled movements on the negatives and positives. On rowing movements, do not bring elbows further back than your hips****
Day Three: Legs
-Squat (Shoulder width, ass to grass): Warm up set x 15 reps, 5 sets of 25, 20, 15, 12, 8 reps
-Hip thrusts: 5 sets of 25, 20, 15, 12, 8 reps
-Leg Extensions: 3 sets of 50, 40, 30 reps
-Outside Hip Abductors: 2 sets of 25 reps
-Inner Hip Abductors: 2 sets of 25 reps
-Calf Raises: 4 sets of 50 reps
Day Four: Shoulders
*Warm up shoulders with light, controlled, front and rear rotations
-Dumbbell Side Laterals: 3 sets of 15, 12, 10 reps
-Cable Rear Rotators SUPERSET with Cable Side Laterals: 3 sets or 15, 12, 10 reps back to back, one arm at a time
-Front Plate Raises: 3 sets of 15, 12, 10 reps
****Pressing movements for chest at the beginning of the week worked front delts secondarily, and pulling movements from back worked rear delts secondarily. This is why you did two movements for side delts but one one movement for front and rear delts. Avoild Shoulder Press, it is hard on rotator cuffs and does not add much size to shoulders, only pressing strength****
Day Five: Arms
-Overhead Extensions: 3 sets of 20, 15, 10 reps
-Incline Curls: 2 sets of 15 reps
-Skull Crushers: 3 sets of 15, 12, 10 reps
-Barbell Curls: 2 sets of 12 reps
-Cable Pressdowns: 3 sets of 25, 20, 15 reps
-Preacher Curls: 2 sets of 15 reps
-Reverse Curls: 3 sets of 15 reps
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