assistance exercises

[Mickdog]

Now that I have finally joined the gym after training at home for ages I have split to a four day routine. More than anything else just to change things up.

Squat day
Bench day
Deadlift day
Press day

I was wondering what assistance exercises I should do for all these. I am currently doing

Squat assistance = hack squat, leg press, leg ext, calf raise and sit ups
Bench assistance = incline bench, db bench press, dips, lat raise, tri ext
Deadlift assistance = sldl, row, shrugs, curls, chins
Over head Press assistance = push press, upright rows, seated db press, skull crushers, push ups

 

[nazzysmith]

Needs more back work imo

 

[Darkoz]

What does "assistance" mean Mick?

 

[DREADLIFT]

...Bodybuilding or power/strengtg training.

 

[Mickdog]

...Bodybuilding or power/strengtg training.

Bodybuilding

 

[jj80]

I would do side delt/rear delt laterals and rear delt rows. Unless you mean to cover all these under "lat raises".

 

[Brick]

I would do side delt/rear delt laterals and rear delt rows. Unless you mean to cover all these under "lat raises".

Or do neither of those and just deadlift heavy while watching your entire upper back blow up, rear delts and all.

 

[Timeah]

Front squats.

Tim.

 

[Mickdog]

Changed it up bit. Upper lower split.

Monday
Squat 5 x 5
Sldl 3 x 10
Hack Squat 3 x 10
Leg press 3 x 10
Leg Raise 3 x fail

Tuesday
Bench press 5 x 5
Incline bench press 3 x 10
DB seated shoulder press 3 x 10
Lat Pulldown 3 x 10
Dips 3 x Fail

Thursday
Deadlift 5 x 5
Front Squat 3 x 10
Power Cleans 5 x 3
Hamstring raise 3 x 10
Hyper extensions 3 x fail

Friday
Press 5 x 5
Push Press 3 x 5
Upright Row 3 x 10
DB bench press 3 x 10
Chins 3 x Fail

Roughly something liken that. Trying to continue increasing strength as well as making my body even sexier.

Everyone going to tell me how awesome my program is?