What should I fix in my routine/diet?

[moneyistheanthem]

Starting to get back to the gym and need to know if my old routine is good for building muscle or not. Friend says I should be doing more sets with higher reps (3 x 8-12). Currently in a recomp because I'm built like the beast titan (6'2 215lbs)

. I take 2 rest days after each workout. Aiming for 3,000 cal a day with 220g of protein. I don't count macros (should I?) I also try getting at least a gallon of water and 10,000 steps a day. Diet consists of mainly steak or chicken with either rice or beans and vegetables.

Here is my old/current routine


Chest, Shoulders, Triceps (Warm-up
1 x10 with light weight before each set)

1. Flat DB Press: 2 sets till failure (6-10)
2. Incline DB Press: 2 Sets till failure (6-10)
3. Pec Deck Machine : 2 till failure (6-10)
4. DB Shoulder Press: 2 sets till failure (6-10)
5. Lateral Raises: 2 sets till failure (6-10)
6. Rear Delt Flies: 2 Sets till failure
7. Tricep Pushdown w V Bar: 2 sets till failure (6-10)
8. Skull Crushers: 2 sets till failure (6-10)

Pull/ back/ bis (warm up 1x10)

1. Lat Pulldowns: 2 till failure (6-10)
2. Cable Row: 2 till failure (6-10)
3. Close Grip Cable Row: 2 Sets till failure (6-10)
4. Bicep Curls: 2 till failure (6-10)
5. Hammer Curls: 2 till failure (6-10)
6. Single Arm DB Preacher Curls: 2 till failure (6-10)

Day 3 Legs (warm up 1x10)

1. Seated Hamstring Curls: 2 till failure (6-10)
2. Romanian Deadlift: 2 till failure (6-10)
3. Squats: 2 till failure (6-10)
4. Leg extensions: 2 till failure (6-10)

Here is an example of friend's back day workout

Hypertrophy pulling movement: Seated cable row 
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows 
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 
3 sets of 12-20 reps

 

[chimpkill]

Nothing is wrong with it. Do whatever works for you and what you see the most gains with

 

[20/04/2008]

Starting to get back to the gym and need to know if my old routine is good for building muscle or not. Friend says I should be doing more sets with higher reps (3 x 8-12). Currently in a recomp because I'm built like the beast titan (6'2 215lbs)View attachment 3004478. I take 2 rest days after each workout. Aiming for 3,000 cal a day with 220g of protein. I don't count macros (should I?) I also try getting at least a gallon of water and 10,000 steps a day. Diet consists of mainly steak or chicken with either rice or beans and vegetables.

Here is my old/current routine


Chest, Shoulders, Triceps (Warm-up
1 x10 with light weight before each set)

1. Flat DB Press: 2 sets till failure (6-10)
2. Incline DB Press: 2 Sets till failure (6-10)
3. Pec Deck Machine : 2 till failure (6-10)
4. DB Shoulder Press: 2 sets till failure (6-10)
5. Lateral Raises: 2 sets till failure (6-10)
6. Rear Delt Flies: 2 Sets till failure
7. Tricep Pushdown w V Bar: 2 sets till failure (6-10)
8. Skull Crushers: 2 sets till failure (6-10)

Pull/ back/ bis (warm up 1x10)

1. Lat Pulldowns: 2 till failure (6-10)
2. Cable Row: 2 till failure (6-10)
3. Close Grip Cable Row: 2 Sets till failure (6-10)
4. Bicep Curls: 2 till failure (6-10)
5. Hammer Curls: 2 till failure (6-10)
6. Single Arm DB Preacher Curls: 2 till failure (6-10)

Day 3 Legs (warm up 1x10)

1. Seated Hamstring Curls: 2 till failure (6-10)
2. Romanian Deadlift: 2 till failure (6-10)
3. Squats: 2 till failure (6-10)
4. Leg extensions: 2 till failure (6-10)

Here is an example of friend's back day workout

Hypertrophy pulling movement: Seated cable row 
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows 
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 
3 sets of 12-20 reps

Trust me lower your protein and increase your carbs you’ll thank me later