New Workout...Review Please
Done 6 months of SS
gained approx 9 pounds of almost muscle (hardgainer..i dont see any loss of muscle definition and was at 10% BF..gained 10lbs total)
Disappointed with results did some looking around and recently i found out recently that hypertrophy is what's needed for muscle size/growth... so my new workout is as follows:
Mon
Squat 3x5
Tricep Extension 3x12
Tricep Pulldown 3x12
Bicep Curls 3x12
Hammer Curls 3x12
Forearm Stuff 2x33 1x34
Deadift 3x5
(repeat arms if not exhausted)
Wednesday
Squat 3x5
Lateral Raise 3x12
Shrugs 3x12
Military Press 3x8
DB Press 3x12
Barbell Bench 3x8
Smith Bench 3x12
DB Flies 3x12
Machine Fly 3x15
Deadlift 3x5
Friday
Squat 3x5
Wide Grip Pullups 3xFailure
One Arm Dumbell Row 3x12
Barbell Rows 3x12
Calf Raises 3x15
Deadlift 3x5
Abs On "Rest" Days:
Toes to Bar 3x15
Weighted Crunch 3x15
Weighted Plank 3x1:00
Any problems? Please address all (if theres too many.. then main 3) and explain why/how-to-fix?