Work on the big compound exercises. Barbell rows, barbell bench, overhead press, squats, deadlifts. Those will increase your overall strength more than any other exercise for each body part as well as building decent mass.
Honestly if I were you I would give SL(stronglifts) 5x5 a try. Throw in a couple extra exercises per workout such as your core routine, some calves isolation, pullups, and whatever body part you feel is lacking. Here's an example of what I mean.
Ohp(overhead press) 5x5
For the pullups(and any bonus exercise) do a few sets of as many as you can and keep track for the amount. The point is every time you go back to the exercise you'll either want to increase resistance or number of reps. I would suggest doing higher reps on the bonus exercises than 5 sets of 5 reps. I would say only do 1 or 2 of these bonus exercises per workout and make sure you keep them on the same day every time. So don't do pullups on day 1 then again on day 3.
Not sure if that sounds super enticing but even if it does make sure that before you decide you want to dedicate yourself to this(or any) workout do your research on what it does for you and whether or not it'll help you reach your goals.
I also agree with pigman. Protein shakes are a scam.
Last edited by Vulture
on Thu Oct 08, 2015 3:23 pm, edited 1 time in total.
- Vulture - Level 220 Rogue
- Venus - Level 195 Druid
123456 wrote:a druid can out dps a ranger fairly easily in a dps build. Adrith
1234567 wrote: Hrung ring+mordy spear > necro ring+edl dagger. Furyion