routine for hypertrophy?

day 1 push
bench press 4 sets 8-12
weighted push ups 4 sets 8-12
overhead extension 4 sets 8-12
bb military press 4 sets 8-12

day 2 pull
pull ups 4 sets
bb row 4 sets 8-12
bb curl 4 sets 8-12
bb shrugs 4 sets 8-12

day 3 legs
squat 4 sets 8-12
romanian deadlift 4 sets 8-12
lunges 4 sets 8-12
calf raises 4 sets 8-12
weighted sit ups 4 sets 8-12

i would add/change the following

day 1
weighted push ups change to  close grip bench press

day 2 need deadlifts

dat 3 change the lunges for SLDL

thanks for that advice, other than that is it looking ok?

bump

some good exercise choices there, I wouldn't drop lunges either, it's good to get some single-leg exercises in.

I would google "hypertrophy specific training" as well if that's your goal, a pretty solid program IMO.

Don't drop lunges! 

Leave the SLDLs if you've got RDLs in there, there's no need.

Deads aren't necessary if you've got RDLs in there aswell, either.

IMO Deads are just as much of a lower body exercise as they are a 'back' exercise, so to do them a day before squatting would be suicide IME.

Good routine, keep it as it is, except add 1-2 more pulling exercises to balance out the push/pull and put OH press before the tricep work.

whoops thats my mistake, OH press is before tricep work and shrugs is before curls on the pull day just made a mistake when writing it. Does it matter that i sometimes have to drop weight between sets for example:

set 1 i do 10 BB bicep curls at 20kg
set 2 i do 8 BB bicep cursl at 20kg
at this point i know that my next set i won't get to 8-12 range with 20kg so i drop the weight to say 18kg so
set 3 i do 10 BB bicep curls at 18kg
set 4 i do 8 BB bicep curls at 18kg

does it matter that i need to drop weight? this is after resting 2-3 mins but as ive trained in the 5-8 range for so long maybe this will get better with time

bump

No it doesn't matter if u need to drop weight to get the necessary reps but u shouldn't automaticallu assume you'll need to either.

Hopefully with right rest/nutrition you'll be getting stronger and u won't need too and when u can do all sets with the same weight that's your green light to up the weight.

What u have to remember progression is VITAL for results so make sure your keeping track of your progress.

Knighty


Don't drop lunges! 

Leave the SLDLs if you've got RDLs in there, there's no need.

Deads aren't necessary if you've got RDLs in there aswell, either.

IMO Deads are just as much of a lower body exercise as they are a 'back' exercise, so to do them a day before squatting would be suicide IME.

Good routine, keep it as it is, except add 1-2 more pulling exercises to balance out the push/pull and put OH press before the tricep work.

Good advice.

Now stop bumping the thread and get to the gym!