I'm 18 and have been training for 18 months. I've gone from 61 to 75kg and progressed my strength but still pretty weak. I can only bench around 70kg for 1 rep. How can I improve my PPL? Or would a full body or upper/lower plan work better for me?
I use this on 6 working days and 1 rest day. Everything is 3 sets with 8 reps.
Push:
Barbell Bench Press
Dumbbell Shoulder Press
Dumbbell Incline Bench Press
Dumbbell Tricep Extension
Pull:
One-Arm Dumbbell Rows
Barbell Bicep Curls
Weighted Pull Ups
Weighted Chin Ups
Legs/Abs:
Barbell Squat
Barbell Hip Thrust
Ab workout
Also, if I was to add cardio, would it be best to add it at the end of each leg workout?