Rate my FWB A/B workout

[chianna]

Hello. I've been training by following modified 5x5 SF program for 8 months. The version added some auxiliary sets such as bicep/tricep. Some time ago i've gained a lot of muscle & strength (Especially for my arms, legs and back). But I had hit a pleatau on chest. I diagnosed that's because of my poor bench press form & lack of mind-muscle connection on benching. Since then I switched to dumbells and wanted to change my program to be hypertrophy based. The 5x5 SF was somewhat blueprint for my current workout. I wanted to ask You guys how would you rate it.

• A:
  • Squats - 4x10
  • Dumbell benchpress - 4x10
  • Lat pulldown - 4x10 (Wanted to focus on pull-ups but at 185cm, 95 KG i struggle a lot)
  • Shrugs - 3x10
  • Preacher curls - 4x10
  • Tricep pushdown on cable - 4x10
  • Seated rear delt row - 3x10
• B:
  • Squats - 4x10
  • OHP - 4x10
  • Bench Fly - 4x10
  • Cable row - 4x10
  • Preacher curls - 4x10
  • Barbell close grip bench press - 4x10

Amount of reps isn't set in stone, as it would depend on the progression, so it's more as base-line.

 

[kagenonikki]

@chianna You need some sort of hip-hinge movement or something for the posterior chain —- dead lifts, hamstring curl, etc.

I also don’t see any kind of vertical pull on your B day.

Don’t neglect abs and calves if you’re wanting more of a hypertrophy based program.