Some info about me :
17 years old male been working out for 7 months (only 3 months of good training on starting strength but highschool starts next week so I will be able to train only 3 days a week, friday,saturday and sunday . Yup , kinda sucks)
150 pounds at 5 ft 11 , 13%bf dexa scaned
After doing some research about training principles, I decided ill go with a LPP type of split (I know frequency will be low but it looks like the only way ill have enough time to recover and progress, and I really like this way of training too )
Push
BP 3x5 (alternate order with OHP each workout)
OHP 3x5
Incline dumbbell press 3x8-10
Lateral Raises 3x12-15
Cable crossover/Chest Flyes 3x10-12
Skull Crushers/CGBP/Dips 3x8
*Triceps isolation
*Abs
Pull
Deadlift 1x5
Chin-up/Pull-up 3x6-8 (weighted if needed)
Bent Over Row/Dumbbell Row 3x6-8 (depending on how does your lower back feel)
Reverse Flyes 3x12-15
Barbell Curls 3x8
Hammer Curls 3x10-15
*Abs
Legs
Squat 3x5
RDL 3x6-8
Leg press 3x8-12
Leg Curls 3x8-12
Calf raises 3x12-15
*Abs/additional calf exercise
I need some thoughts on exercise selection , sets/reps , etc. Even if ill gain slower,i like this way of training still focusing on progressive overload on the big 3.
What do you think ?
17 years old male been working out for 7 months (only 3 months of good training on starting strength but highschool starts next week so I will be able to train only 3 days a week, friday,saturday and sunday . Yup , kinda sucks)
150 pounds at 5 ft 11 , 13%bf dexa scaned
After doing some research about training principles, I decided ill go with a LPP type of split (I know frequency will be low but it looks like the only way ill have enough time to recover and progress, and I really like this way of training too )
Push
BP 3x5 (alternate order with OHP each workout)
OHP 3x5
Incline dumbbell press 3x8-10
Lateral Raises 3x12-15
Cable crossover/Chest Flyes 3x10-12
Skull Crushers/CGBP/Dips 3x8
*Triceps isolation
*Abs
Pull
Deadlift 1x5
Chin-up/Pull-up 3x6-8 (weighted if needed)
Bent Over Row/Dumbbell Row 3x6-8 (depending on how does your lower back feel)
Reverse Flyes 3x12-15
Barbell Curls 3x8
Hammer Curls 3x10-15
*Abs
Legs
Squat 3x5
RDL 3x6-8
Leg press 3x8-12
Leg Curls 3x8-12
Calf raises 3x12-15
*Abs/additional calf exercise
I need some thoughts on exercise selection , sets/reps , etc. Even if ill gain slower,i like this way of training still focusing on progressive overload on the big 3.
What do you think ?