Current Workout

grantevans11

I'm interesting in getting some views from experienced lifters on my current self-made workout. I have been using this workout for almost 4 weeks now alongside a calorie intake of 3,500 with the aim of increasing muscle size.

Monday - Chest & Tri's
Bodyweight dip (3 til failure)
Flat barbell bench press (4 of 8)
Decline barbell bench press (4 of 8)
Incline dumbbell fly (4 of 8)
Incline dumbbell bench press (4 of 10)
Standing single-arm dumbbell tricep extension (4 of 8)
Flat EZ bar tricep extension (4 of 10)

Wednesday - Back & Bi's
Bodyweight chinup (3 til failure)
Barbell deadlift (pyramid set of 10,8,6,4,4)
Seated cable row (4 of 10)
Single-arm seated cable row (3 of 8)
Underhand barbell row (4 of 8)
Wide-grip lat pulldown (3 of 12)
Incline bench underhand bicep curl (4 of 8)
Cable bicep curl with rope pulley (4 of 10)

Friday - Shoulder & Core
Dumbbell shrug (4 of 20)
Seated military shoulder press (4 of 8)
Dumbbell seated arnold shoulder press (4 of 8)
1A Lateral dumbbell raise (3 of 8)
1B Front dumbbell raise (3 of 8)
Cable reverse fly (3 of 10)
Dumbbell side-bend (3 of 10)
Bodyweight bicycle crunch (3 of 30)
Decline bench dumbbell crunch (3 of 12)

Sunday - Legs
Barbell squat (Pyramid set of 12,10,8,6,4)
Leg extension (4 of 8)
Barbell good morning (4 of 12)
Plate loaded leg press (Pyramid set of 12,10,8,6,4)
Single-leg plate loaded leg press (4 of 10)
Plate loaded calf raise ( 4 of 15)
Dumbbell calf raise (4 of 20)

Like I said aiming to increase size hence the high reps.

grantevans11

OP Bump