New equipment: evaluate my program!

[Krassus]

Alright, so i just replaced the Bowflex with Powertec rack and FID bench. I'm 20, 177# 6'2 16% and currently cutting on a keto diet, with a target of 10%. I currently lift 3 days a week and do HIIT on the other 4.

So how do i make the best of those 3 days of lifting? I was thinking of doing 4-5 sets of each exercise, and 4 exercises a day. Something along the lines of what's listed below.

But since i'm new to free weights, i'm not sure if i missed anything, so please have a look and evaluate it. Also, please let me know if some exercises should be substituted for others, or absolutely anything else you can think of!


MONDAY

bench press (pecs / delts ant, triceps)
dip (triceps / delts ant, pecs, lats)

bicep curl (biceps / forearms)
reverse curl (forearms / biceps)


WEDNESDAY

ab crunch (abs, obliques)
oblique crunch (obliques)

shrug (traps)
chin-up (lats / pecs, biceps, forearms, traps)

FRIDAY:

squat (glutes, quads)
deadlift (glutes, quads)

calf raise (calves)
leg curl (hamstrings)

 

[Templeton]

Yeah, nothing really wrong with that. Similar to what many guys have done over the years with basic home gym equipment. Perhaps do your abs after back and chins before shrugs. You may want to throw in some barbell rows after the chins too - also before shrugs. Three sets of dips shoud be enough as you are already warmed up from the benches and perhaps 2 or 3 hard sets of military or dumbell press in between the two.

Perform slightly higher reps (8-12) to begin with as you learn the movements then lower them to about 5-8. Maintain the higher reps for abs - up to 15 and about 12-20 for calves for the time being - calves also thrive on shorter rest periods between sets, as little as 30 seconds.

As I have mentioned before I like to see back or legs performed earliest in the week rather than chest.

 

[Krassus]

Originally posted by Templeton
Yeah, nothing really wrong with that. Similar to what many guys have done over the years with basic home gym equipment. Perhaps do your abs after back and chins before shrugs. You may want to throw in some barbell rows after the chins too - also before shrugs. Three sets of dips shoud be enough as you are already warmed up from the benches and perhaps 2 or 3 hard sets of military or dumbell press in between the two.

Perform slightly higher reps (8-12) to begin with as you learn the movements then lower them to about 5-8. Maintain the higher reps for abs - up to 15 and about 12-20 for calves for the time being - calves also thrive on shorter rest periods between sets, as little as 30 seconds.

As I have mentioned before I like to see back or legs performed earliest in the week rather than chest.

Excellent points, exactly what i was looking for! The reason my leg day is friday is simply because i felt like bench pressing today, and since this is my learning week, it doesn't really matter. I'll move leg day to wednesday and then monday during the next two weeks.