Is this good 3YR progress?
6ft, 27, 198lbs
3 years in doing four sessions per week
Week a:
Push Day (Week A)
Barbell Bench Press 3x8-12
Weighted Dips 3x8-12
Barbell Pullovers 3x8-12
Dumbbell Chest Fly 2 or 3 x8-12 (2 or 3 sets / may vary due to fatigue)
Tricep Extensions or Pulldowns 3x8-12
Pull Day (Week A):
Bent-over Barbell Row 3x8-12
Weighted Pull-Ups 3x8-12
Face Pulls 3x8-12
Straight-Arm Lat Pull Down 3x8-12
Preacher Curls 3x8-12
Leg Day (Week A):
Trap Bar Deadlift OR Ro3x8-12
Front Squat 3x8-12
Barbell Hip Thrust 3x8-12
Nordic Curls/Falls 3x8-12
Ab Work
Fun Day / Shoulders & Arms (Week A)
Barbell Shoulder Press (Standing) 3x8-12
Barbell Preacher Curl 3x8-12
Skull Crushers 3x8-12
Dumbell Lateral Raises 3x8-12
Any other arm work
Week b:
Push Day (Week B)
Dumbbell Incline Bench 3x8-12
UNWeighted Dips for reps 3x12-15
Dumbbell Pullovers 3x8-12
Dumbbell Chest Fly 2 or 3 x8-12
Tricep Extensions or Pull-Downs 3x8-12
Pull Day (Week B)
Single Arm Dumbbell Rows 3x8-12
Lat Pull Down 3x6-10 (Cable)
Face Pulls 3x8-12
Straight Arm Lat Pulldown 3x12-15
Hammer Curls 3x8-12
Leg Day (Week B)
Hack Squat Machine 3x8-12
Dumbbell Romanian Deadlift 3x8-12
Leg Extensions 3x8-12
Leg Curls 3x8-12
Ab Work
Fun Day / Shoulders & Arms (Week B)
Seated Dumbbell Shoulder Press 3x8-12
Hammer Curls or Concentration Curls 3x8-12
Dumbbell Skullcrushers 3x8-12
Dumbbell Lateral Raises 3x8-12
Any other arm work