I find it interesting that you have ONE leg exercise (squats) and THREE for your biceps.
To echo what Cric said. If I was working with you and the goals you outlined I would design something vastly different.
You stated you want to get stronger and gain lbm (lean body mass), but you are overly taxing your ability to recover. You are also 43. Even if you were in your 20's I wouldn't recommend your program. I see it a lot, people tend to make things more complicated then they need to be. All we need to do here is signal an adaptive response and recover (train and rest/nutrition).
Once the fire is lit we don't need to continue striking matches....
I see 4 pushing movements, you are asking for a shoulder injury or developing kyphosis (hunched through the thoracic spine). Where is the counter to these? I would want more rowing, pulling. I see one pulling movement. Not to mention that all of these shoulder/chest exercises are not needed, stimulate and get out of the way, stimulate and get out of the way.
With the amount of volume you have, your age, goals, it is IMO going to be nearly impossible to progress. I don't even see any type of progression programmed here. The volume as I mentioned earlier is something that doesn't sit well with me. If you were cutting then there would be more of a justification for it. One exercise/two-three sets done twice a week is all that is needed for biceps in MOST individuals. Here is something I would have you do. There is a formula used to figure your starting weight at the rep ranges listed but for the sake of this post I am going to omit that unless you wish to utilize it. WITHOUT that equation then just doing this program is not going to be effective.
Again, this program is something I would have someone do if they were trying to gain mass/strength along bodybuilding parameters:
Week 1-3
1min rest between exercises
2min rest between sets
All supersets have a 2min rest between exercises.
All movements have a 2sec concentric/3sec eccentric with a squeeze at the top. We're not just throwing weights around here, keep the mind/muscle link.
Mon: back/abs
Bent over rows:
7reps wide grip
10 reps shoulder width grip
lat pull downs:
10 reps reverse grip shoulder width
7 reps wide grip
Deadlift:
2 sets 7 reps
Abdominals:
2 supersets 12-15 reps
Rope crunches/hanging knee raises
Tues: OFF light aerobic based cardio is allowed. Take the dog for a walk, ride your bike ect. I don't like to see this for more than 20 min. You can also program in a tabata session if you want. I think I would like to see you complete one cycle though ( 6 weeks).
Wed: Chest/bis/tris
Incline barbell:
7 reps shoulder width
10 reps wide
Flat Dumbell Benchpress:
10 reps elbows out but not at a complete 90 degree angle
10 reps elbows in close to the body
Dips: Bodyweight as many as you can do
Hammer Curls:
1. 15 reps
2. 12 reps
Skullcrushers/Lying Tricep Extension
2 sets for 12 reps
Thurs: OFF(cardio is allowed)
Fri: Legs
2 Supersets of 12 reps of Leg Curls and Back extension(roman chair). This really should be called a hip extension. I don't like to see any movement through the lumbar and the person should positioned to where the majority of the motion is occurring through the hip.
Leg press or Squats. 3 x 10 reps. Wide, Shoulder Width and Narrow stances.
Calves: 2 supersets 15 reps. standing calf raises knees locked/another set knees unlocked
Sat: Shoulders/Tris/Bis
2 supersets of Lateral raises/Rear delt flies for 12 reps
Seated shoulder press with dumbells or barbells for 3 sets
11, 9, 8 reps
Barbell curls: shoulder width 3 sets
12, 10, 8 reps
Tricep rope extension 3 x 15 reps
Take Sunday off minus the light cardio and start again on Monday.
After the third week, the fourth week changes to 3 min between sets/2min. between exercises. The timing for supersets stays the same.
This continues through weeks 4-6. At the end of your first cycle you will have take your numbers (poundages) and plug them into a NEW six week cycle.
You will then use the new numbers in the old rest scheme of week 1-3, 1 min between exercises/2min. between sets.
Training time is between 20-35 min. This does not count warming up, foam rolling, prehab exercises ect.
I hope this has helped some.
