Finally settled on a workout - would appreciate your opinions

[Asriel]

• Workout 1 (Monday) - Upper body
• Flat Dumbbell (DB) Bench press 3x6(this means 3 sets of 6 reps)
• Barbell Row 3x6
• Incline Barbell (BB) bench press 2x10
• Lat Pull down 2x10
• Seated DB shoulder press 2x10
• Barbell curl 2x10

• Workout 2 (Tuesday) - Lower body
• Squat 3x6
• Goodmorning 3x6
• Leg extension 2x10
• Seated calf raise 3x6

• Workout 3 (Thursday) - Upper body
• Incline DB press 3x6
• Pullup 3x6
• Flat BB bench 2x10
• Cable row 2x10
• Seated shoulder press 2x10
• Barbell curl 2x10
• Close grip bench press 2x10

• Workout 4 (Saturday) - Lower body
• Deadlift 3x6
• Leg press 3x6
• Leg curl 2x10
• Standing calf raise 3x10

[Cullion]

What are you trying to achieve ?

[Asriel]

Some Muscle. I'm currently pretty lean from Swimming

[Cullion]

Squats and milk.

[Nid]

And how else are you going to go about this? Going to failure at each workout? Each set? Gonna periodize?

I trimmed some redundancy pending your answers:

Workout 1 (Monday) - Upper body
Barbell Row 3x6
Incline Barbell (BB) bench press 2x10


Workout 2 (Tuesday) - Lower body
Squat 3x6
Leg Press 1x10
Seated calf raise 3x6

Workout 3 (Thursday) - Upper body
Pullup 3x6
Seated shoulder press 2x10
Barbell curl 2x10

Workout 4 (Saturday) - Lower body
Deadlift 3x6
Leg curl 2x10
Standing calf raise 3x10


As you make progress you may want to consolidate this even more into less frequent workouts.

[SevSB]

I dont see why you have both leg press and squats, and on different days for that matter. I think the best way to do it is to have 3 or 4 workouts, one day for bench, one for squat, a one for deadlift, and having a day for powerclean/clean and jerk is good too

Example
Day 1
Deadlift 5x4 (4 reps is recommended at a time to prevent injury)
Leg curls 3x10]


Day 2
Flat Benchpress 5 x 10 if you can
Incline Benchpress 3-5 x 10
Lat pulldown 5 x 10
Shrugs LOTS OF SETS
Middle back via Tbar rows, or however you want 5 x 10
chinups

Day 3
Squats 5 x 10 atleast
Calves 6 x 10 (hard to build mass on calves)

I left out working biceps and triceps because biceps get worked very well when the upper back is worked, and triceps are worked from both bench and shoulder workouts.