So im 5,11 and 147lbs, training for strength my goals are to be stronger in the overhead press, bench press, dumbell bench, and the squat (I dont care about deadlift)
So far my workout consists of this
Chest/bench/arm day
Barbell Bench Press = 85% of max for 3 reps and 4 sets
Dumbell Bench Press = 80% of max for 5 reps and 4 sets
Dumbell Shoulder Press = 70% of max for 5 reps and 4 sets
Standing Dumbell Shoulder Press = 70% of max 5 reps 5 sets
Overhead Press = 80% of max for 4-5 reps 4 sets
Pullups = 5-7 reps for 4 sets
Hammerstrength Machine Chest Press = 60% of max for 5 reps 4 sets
Tricep Pulldowns = 6 reps 6 sets
Leg/Squat day
Squats = 75% of max for 6 reps 6 sets
Front Squats = 60% of max 6 reps 6 sets
Leg Curl = 6 reps 6 sets
Goblet Squats = 6 reps 6 sets
Ab exercises (dont know the names of them) 6 reps 6 sets
Back/Lat day
Lat pulldown 6 reps 6 sets
seated rows 6 reps 6 sets
Dumbell rows 6 reps 6 sets
Barbell rows 6 reps 6 sets
I dont do deadlifts because I have alot of problems with them and its not an exercise which I care about anymore I want to focus mainly on bench/squat and overhead press
So my goal is strength, is there anything I should add into my routine to help increase strength.
And no annoying "you dont deadlift LOL" comments because they are stupid, and wont make me deadlift.
So far my workout consists of this
Chest/bench/arm day
Barbell Bench Press = 85% of max for 3 reps and 4 sets
Dumbell Bench Press = 80% of max for 5 reps and 4 sets
Dumbell Shoulder Press = 70% of max for 5 reps and 4 sets
Standing Dumbell Shoulder Press = 70% of max 5 reps 5 sets
Overhead Press = 80% of max for 4-5 reps 4 sets
Pullups = 5-7 reps for 4 sets
Hammerstrength Machine Chest Press = 60% of max for 5 reps 4 sets
Tricep Pulldowns = 6 reps 6 sets
Leg/Squat day
Squats = 75% of max for 6 reps 6 sets
Front Squats = 60% of max 6 reps 6 sets
Leg Curl = 6 reps 6 sets
Goblet Squats = 6 reps 6 sets
Ab exercises (dont know the names of them) 6 reps 6 sets
Back/Lat day
Lat pulldown 6 reps 6 sets
seated rows 6 reps 6 sets
Dumbell rows 6 reps 6 sets
Barbell rows 6 reps 6 sets
I dont do deadlifts because I have alot of problems with them and its not an exercise which I care about anymore I want to focus mainly on bench/squat and overhead press
So my goal is strength, is there anything I should add into my routine to help increase strength.
And no annoying "you dont deadlift LOL" comments because they are stupid, and wont make me deadlift.