Hey Guys,
So I have been working out since 5 months and making consistent gains, with a proper meal plan. I have been following an upper-lower 4 day workout program and it has been working out pretty good. However I have noticed that lot of my gains have been in my legs and upper body has progressed slowly. I would like for more gains in my upper body. Please suggest some changes in my workout or recommend a new workout plan. I would prefer a 4 day workout plan (Meal Prep on Wednesday and Sunday for 3 days). I currently weigh 157 pounds, and planning to reach 165 pounds before cutting down.
I do the following workout (With progressive overload):
Monday:
Inclined barbell bench press: 4 sets, 8-10 reps
Flat bench dumbbell press:- 4-5 sets, 8-10 reps
Pull-up: 3 sets (just have gotten the hang of it, sometimes need assist)
Barbell military press: 4-5 sets, 8-10 reps
upright row: 4 sets. 8-10 reps
Hanging leg raise:12 reps *3
Tuesday:
Leg press: 4 sets, 8-10 reps
Barbell squat: 4-5 sets, 8-10 reps (Sometimes more sets if I feel like pushing)
Romanian deadlift: 3 sets, 8-10 reps
Barbell curl: 4 sets, 8-10 reps
Tricep push down: 4 sets, 8-10 reps
Wednesday: Rest Day
Thursday:
Inclined dumbell press: 4 sets, 8-10 reps
Bench press: 4-5 sets, 8-10 reps
Lateral pull down: 4-5 sets, 8-10 reps
Machine row: 4, 8-10 reps
lateral raises: 4 sets, 12-15 reps
Machine shoulder press: 4-5 sets, 8-10 reps
Hanging knee ups: 12 reps *3
Friday:
Leg press: 4-5 sets, 8-10 reps
Bulgarian split squats: 4 sets,10 reps
Leg extensions: 4 sets, 8-10 reps
Calf raise: 4 sets, 10-12 reps
Cable curls: 4 sets. 8-10 reps
Bench dips: 4-5 sets, 12-15 reps
In addition to this, I sometimes run on elliptical if I have stamina. Regarding my meal plan, I am planning to consume 3200 calories on workout days, with 220 g protein, 350 g carbs and 98 g fat. (Planned recently to increase calories)
Please provide suggestions for upper body development and how to incorporate more core workouts