Any thoughts on this work out program?

[ivxenz]

i am 6'1, 186lb 21% bf (skinny fat and bulking)


Workout A

Squat 5x5
Bench Press 5x5
BB Row 5x5
Decline Bench 5x5 (two chest exercises because i am having a hard time progressing when it comes to my chest)
SLDL 3X8
Chins
Calf Raises

Workout B

Squat 5x5
OHP 5X5
Deadlift 3x5
Lunges
Bicep Curl 3x8
Skull Crusher 3x8
Rear Delt isolation

3X Weekly with alternated ABA workouts.

Am I missing any key area? What are your general thoughts?


also adding my diet:
TDEE is around 2500 and i am averaging 2900-3000 cals

Breakfast:
Pre workout 2 scoop whey
5-6 Almonds or A Banana

Post work out Bfast:
2 egg omelette w/ veggies
2 slices brown bread
Fresh Orange + Pomegranate juice (about 200 cals)

Lunch:
1 cup Rice
Lentil Soup (different sort of lentils and things like kidney beans and garbanzo beans sometimes)
Side of Brocolli
100g Paneer (Indian Cottage Cheese, kinda fatty but high in protein)
1 Mango

Dinner:
400g Cheese pizza (with some veggies for toppings and sometimes chicken)
2 Scoop whey protein
2 chocolate chip cookies
250ml Milk 4%

[dday39]

if you aren't gaining weight, don't expect your chest to grow
those declines aren't really going to help your cause, program looks fine without them

[ivxenz]

if you aren't gaining weight, don't expect your chest to grow
those declines aren't really going to help your cause, program looks fine without them

i have gained about 4kg in about 50 days. I can see visible difference in my shoulder, arms, and quads but chest isn't any bigger in terms of size so i thought maybe i should target it a bit more, do you think it would be a better idea to add some flies instead of the decline?

[ivxenz]

bump.. anyone else?

[rorschachsaysno]

On workout A tricep exercise skull crushers, ditch decline bench press

On workout B tricep exercise close grip bench press


Bench in the power rack if you don't have a spotter which would limit progress. Or do them with dumbbells.