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5'10 24yo 165lbs looking to get to around 200lbs eating 3900 cal a day. Only 8 months in so I'm getting good response from my body but I want to fine tune my workout as much as I can. Any critique could be helpful. My weaker muscle groups I hit 3 times a week all others 2. The curl variations are repeated because I can't curl in a supinated position right now.

Muscle Groups

Monday- chest shoulders bicep

Tuesday-back tricep traps

Wednesday-legs bicep

Thursday-chest tricep back

Friday-shoulders bicep traps

Saturday-legs tricep

Workout

Monday

Incline dumbbell Bench……………..………..…………………4x6(65)

Dumbbell Fly………………………………………………………..3x10(32.5)

EZ Bar Curl…..…..………………….4 failure sets(15)

Decline Press…………………………………………..3x10(55)

Lat Raise………………………..…………4 failure sets(17.5)

Hammer Curl.……….……………………………….4x10(37.5)

Dumbbell Rear Delt Fly…………………..……………..……rep match(22.5)

Single Arm Overhead Press…..………………………………3x10(100)

Tuesday

Chest supported row………………….………………..…….…………….….3x10(130)

Dumbbell Row…………..………..…..…………….……3x8(47.5)

Tricep Pulldown……………..……...….…..……………4x8(70)

DB French Press………………………………………………4x8(25)

DB Shrug………………………………..……..4 failure sets(60)

Single arm Seated Row………………..…..…………….………3x8(70)

High Row Machine…..…….……………..…….…..…….…….….4x10(65)

Wednesday

Lying Leg Curl…..………….…………….3x9(80)

Stiff Leg Deadlift…………………………………………3x8(195)

Bulg Split Squat..………………………….………………………………3x10(40)

Leg Curl…………………………………………………..4x10(130)

Leg Press………..….……………………..……………3x10(145)

Leg Extension……….………….………..4x12(110)

EZ Bar Curl…..…..………………….4x8(25)

Hammer curl

Thursday

Incline Bench………………………………………..….3x10(50)

Decline Press Machine…………………………………………..3x10(55)

Pec Deck…………………………………………….…...3x12(130)

T Row……………………………………………………..…..3x10(75)

SA Lat Pulldown Machine……...…………..………..3x8(75)

Seated Row……………………..…….…………….….3x8(60)

Tricep Pulldown……………..……...……..……………4x8(70)

Skull Crusher………………………………………………3x8(50)

Friday

Military Press……………………………………………4x8(80)

Lat Raise……………………………………………….…..4x11(20)

Rear Delt Fly…………………..…………….3 failure sets(140)

Hammer Curl.……….……………………………….4x10(37.5)

EZ Curl…..…..…………………..….…………………….4x8(25)

Shrug………………………………..………..4 failure sets(62)

Saturday

Barbell Squat……….……………………………………3x15(155)

Leg Press………..…….……………………..…………3x10(150)

BSS……..……………………………….……………3x10(40)

Leg Curl………………………………………4 match rep sets(130)

Leg Extension……….………….……….4 match rep sets(110)

Hack Squat……………………………………………3x10(130)

Tricep Pulldown……………..……...……..……………4x8(70)

Skull Crusher………………………………………………4x8(50)

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  • Are you doing any cardio?
    – Thomas Markov
    Commented 2 days ago
  • What have been your results over the last 8 months? Commented 2 days ago
  • Only for warming up honestly. A good 10 minute run at 6.5-7 on the treadmill. Commented 22 hours ago

1 Answer 1

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If you want to gain 35 pounds of mostly muscle your list of exercises is not the important part. What's important is that you eat a lot, prioritize the project, and lift heavy.

The fact that you're trying to hit a calorie target with 100-calorie precision (3900 rather than 4000, really?) makes me think you're overthinking this. The fact that you're doing five or six leg exercises makes me think you're overthinking this.

What I expect to hear from someone who is serious and focused on what's important is "I'm well prepared for all my meals, so I'm never hungry. So far I've gained X pounds of body weight and my X, Y, Z lifts have gone up by Q, R, S pounds. At least one set per exercise is at an extremely high intensity except for deload weeks."

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  • I don't want to gain too much fat compared to muscle. I track all my food since I started in May and 4000+ makes me gain weight too quickly at the weight Im at now so I went back to 3800-3900 cals daily. Im "lean bulking" so I can use my naturally slim build to my advantage and not have to cut after bulking. My nutrition is on point since it's the most important part of building muscle for me at least. I was 125 in May when I started so gained about 40lbs while remaining 10-12% body fat. I guess I was more asking about the exercises and if I was missing anything important. Commented 22 hours ago
  • The rep range of my plan is if it's 8 reps then the 8th rep is 1-2 from failure in terms of how hard I'm working. The first 2-3 months of this whole thing I got myself a personal trainer so he could show me how to workout hard and with proper form but since I took it on my own its been a while since I checked in with anybody about it so Im here now. Once I can get to 10-12 clean reps at any specific weight then I move it up 2.5lb or 5lb depending on if its a dumbbell or plate weight. Just to give you an idea of how Im working this. Commented 22 hours ago
  • also on leg days I do lying leg curls as a warmup for my legs not working sets Commented 22 hours ago
  • @PaulManning your progress so far is impressive! I'm not sure the same tactics will get you to 200lbs so you'll have to see. Your progression strategy with reps sounds good. Commented 7 hours ago

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