I am looking to change from my current 4 day split into something more basic as I am still a beginner really, I'm 5'9 76kg with 32 inch waist, 38 chest, 13.5 arms and 22 quads so I would still class myself as a beginner.
My main goal is the gain some mass.
I would like to train each muscle group/movement twice a week as I feel I will get the best gains this way, I'd also like to train in a mixture of rep ranges to ensure I keep my strength up. I have taken a lot of inspiration of Steve's Power Muscle Burn workouts and this is what I have come up with.
sets x reps
Bench Press: 3 x 5
DB Incline Bench Press: 2 x 12
DB Bench Press: 2 x 12
Flyes: Triple Drop set 12 reps
Military Press:3 x 5
DB Arnold Press: 2 x 12
Front Raise: 2 x 12
Lateral Raises: Triple Drop set 12 reps
Close Grip Bench Press: 3 x 5
Dips: 2 x 12
Cable Pushdowns: Triple Drop set 12 reps
Deadlift: 1 x 5
Bent Over Row: 3 x 5
One Arm Row: 2 x 12
Cable Row: 2 x 12
Cable Row: Triple Drop set 12 reps
Pull ups: 3 x 5 (weighted when needed)
Chin ups: 2 x 12
Lat Pull Downs: 2 x 12
Lat Pull Downs: Triple Drop set 12 reps
EZ bar curl: 3 x 5
Incline Dumbbell Curl: 2 x 12
Cable Curl: Triple Drop set 12 reps
Squats: 3 x 5
Leg Extensions: 2 x 12
Leg Press: 2 x 12
Leg Press: Triple Drop set 12 reps
Stiff Leg Deadlift: 3 x 5
Lying Leg Curl: 2 x 12
Seated Leg Curl: 2 x 12
Seated Leg Curl: Triple Drop set 12 reps
Standing Calf Raise: 3 x 15
Standing Calf Raise: Triple Drop set 15 reps
I'd probably run this 2 days on 1 off, so in 8 days I'd have done sessions of each.
Does this look ok?