My info:
Age: 25
Height: 6'3"
Weight: 190lbs
Bodyfat: 18% (crudely estimated)
Goal: Muscle gain & Stength gain in the big compound lifts (deadlift, bench, squat, overhead press)
Daily cal: 3400
Macros: carbs 233g / prot 230g / fat 172g
My workout:
Push / Pull / Legs & Shoulders (3 days on/ 1 day off)
Push: BB benchpress 5X5 (rest 2.5min) / DB incline benchpress 4X8-10 (rest 1.5 min) / Low cable crossovers 4X8-12 (rest 1 min) / Dips 4X8 (rest 1.5-2min) / DB skull crushers 4X8-10 (rest 1.5min) / Tricep cable pushdowns 4X8-12 (rest 1 min) / Core circuit (3 core exercises / rest 45 seconds / repeat 3 times)
Pull: cable wide grip lat pulldowns 4X8 (rest 1.5min) / Land mine BB rows 4X8 (rest 1.5min) / Hammer strength lat pull down (close grip, supinated) 4X8-10 (rest 1.5min) / Rope cable face pulls 4X8-12 (rest 1 min) / Seated incline DB curl 4X8-10 (rest 1.5 min) / Ez bar isolation curl 3X8-10 (rest 1.5min) / BB curl 3X8-12 (rest 1 min)
Legs & Shoulders: Low-bar squat 5X5 (rest 2.5-3.5min) / Overhead press 5X5 (rest 2.5 min) / Deadlift 3X5 (rest 2.5-3.5min) / Front & lateral raises 4X8-12 (rest 1 min) / Reverse fly 4X8-12 (rest 1 min) / DB rear lunges 4X12 (rest 1 min) / Standing calf raise 4X8-10 (rest 1 min) / Seated calf raise 4X8-10 (rest 1 min)
Let me know what you think about my workout, am I missing something? Also how do my daily calories/ macros look? Thanks!