Hi. I am 24 years old, male, weighing currently 208 lbs. i am trying to gain muscle mass. While I definitely see improvement it’s still not my goal. As my muscles could be bigger. And other issues such as the middle of my chest still feels boney. Here is my usual workout.
Push strength (each 5x5)
Pull Strength (5x5)
EZ bar curl
Leg Press (5x5)
Seated Leg Curl (5x5)
Weighted Calf Raises (5x5)
Push Hypertrophy (4x10)
Rope pull downs (till failure)
Pull hypertrophy (4x10)
Curls (till failure)
Ez Bar curl
Lat pull Down
Leg Hypertrophy (4x10)
Lay down leg push (works Glutes)
Rest is same as Leg strength Day.
On Leg days I work abs hypertrophy (4x10)
Ab pull downs
(All weighted except for leg raises)
I should also note i take prescription Adderall and Lexipro. And drink a large skinny iced mocha at starbucks every morning. I eat around 3,500 calories per day.
Oh and I do of course take atleast 2-3 rest days per week.