u/EnnisMMA

This is my current workout routine. Broke both my hands in less then 12 months and I’ve lost a lot of weight(muscle) due to not being able to hit the gym. I want to put on as much size/strength as possible. 23M 6ft 68kg.

I was 75kg before breaking my hand the breaking my hands and having to stop. My current plan is to do the routine and stay consistent in the gym for about 8 weeks then potentially start taking 200mh test a week. Last time I checked my test I was at 987nmol/L.

Supplements:
Irish Sea moss - Morning + empty stomach
Magnesium - Evening + after food
Zinc - Morning + empty stomach
Vitamin d3 & k2 - Morning + after food
Omega 3 x2- morning/night + after food
Boron - morning + after food
Resveratrol -
NMN -
Collagen -
Creatine 8g - evening after workout

200mg test/ week
GHK CU - 1mg daily - 2mg daily after 15 days

Routine:

Push: Sunday
incline bench - 15kg each side (8,7,6)
Standing Overhead press - 5kg each side (8,8,8)
Dumbbell chest press - 25kg (6,6,5)
Lateral raises - 10kg (8,8,7)
Front raises - 7.5kg (8,6,7)
Lying down chest flys - 10kg (9,9,8)

Pull: Monday
Pull ups - (6,5,5)
Barbell Bent over row - 20kg each side (8,7,7)
Seated row - 63kg (8,8,7)
Lat pull down - 8th weight (7,7,7)

Legs: Tuesday
Squats 80kg(3) 70kg(6,6)
Pendulum squats (12,10,10)
Hip abduction 160(12,12,12) (outwards)
Leg raises 63kg (12,10,10)

Arms(bicep heavy): Wednesday
Bicep curls 15kg (10,8,8)
Hammer curls 15kg (9,9,8)
Barbell reverse curl 25kg (9,9,8)
Lat pull down bicep curl 63kg (8,8,8)
Single arm tricep extension 4th weight (8,8,8)

Push: Saturday
DB Shoulder press 20kg (10,9,9)
Close grip bench press 50kg(9,9,8)
Machine shoulder press (8,8,6)
Wide var seated chest press 30kg (8,8,8)
Side to front raises (8-12 reps each) 3 sets
Machine lateral raises 32kg(7) 25kg(8,7)
Cable chest press 4th weight (7,7,8)
Rope Tricep extensions 2 sets till failure
Seated OH cable tricep extension 3rd (7,7)

Just after any second opinion on my plan. I’ve spent the past 8-10 years cutting weight and staying as light as possible for boxing and sick of being “skinny”. Ideally want to hit about 85kg lean then come off the test and sit around 80kg.