looking to get some advice or tips on this workout plan.
i am 21 almost 22 years old, i have been working out decently since 8th grade when i started playing football. i weigh 212 pounds, at 6'2 and roughly 14% bodyfat. im trying to put on some mass yet trying to tone up. just wanna get some advice on this workout plan.
Monday: chest/calves
-Bench press (3x10)
-dumbbell press (4x10)
-incline flies (3x10)
-Standing calf raises (2xfailure)
-seated calf raises (2xfailure)
-chest dips (3xfailure)
Tuesday: legs
-squats (4x10)
-Leg Extensions (3x10)
-Stiff legged deadlift (3x10)[suppersetted: leg curls]
-leg press (3x10)
Wednesday: bicep/triceps
-close-grip bench press (3x10)
-21's (x3)
-Chin ups (x4) [suppersetted: barbell curls]
-skullcrushers (3x10)
-Pulldowns (3x10)
Thursday: shoulders
-military press (4x10) [suppersetted: lateral raises]
-upright rows (3x10)
-raises (3x10)
-lying rear delta raises (3x10)
Friday: Back
-deadlifts (4xfailure)
-bent over rows (3x10)
-T-bar rows (3x10)
-wide grip chins (3xfailure)
let me know what you guys think about the workout routine! thanks for any of your help and feel free to ask for any more information.


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