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  • Posted On: 02-08-18, 8:36 am (EST) #1

    Is this workout routine OK?

    February 8, 2018, 8:36 am

    I'm 5' 9'' 145lbs eating 2700 cal a day and this is my workout. I started lifting not so long ago and wonder if this is enough or too much. I am pushing hard on these exercises and seeing some result, but some days I find it hard too lift as much as i did the last time. Can you give me some advice on how to imrove my energy and/or improve the workout. Thanks!!

    DAY 1

    CHEST 1:          BB BENCH PRESS (3x6-10)

                              DB INCLINE CHEST PRESS (3x6-10)

                              LOW TO HIGH CABLE FLY (3x6-10)

                              HIGH TO LOW CABLE CROSSOVERS (3x10+)

    TRICEPS 1:       CLOSE GRIP BENCH PRESS (3x6-8)

                              OH CABLE EXTENSIONS (3x6-8)

                              CABLE PUSHDOWNS (3x6-8)

                              TRIANGLE PUSHUPS (3xTO FAILURE)

    ABS 1:               FLOOR WIPER  (4X8/8/8)

                               AB PULLDOWN (4x15)

    SHOULDER 1:  BB STANDING OH PRESS (4x6-10)

                              DB LAT RAISES (2x6-10; 2x12-15)

                              FACE PULLS (4x8-10)

    DAY 2

    BACK 1:            DEADLIFT (3x6-8)

                              BENT-OVER ROWS (4x6-10)

                              CHEST SUPPORTED ROWS (4x6-10)

                              LAT PULLDOWNS (4x6-10)

    BICEPS 1:         BB BICEP CURL (3x6-8)

                              INCLINE DB CURL (3x6-8)

                              CONCENTRATION CURL (3x6-8)

                              REV EZ BAR CURLS (3x6-8)

    TRAPS 1:          BB SHRUGS (3x8-10)

                              DB SHRUGS (3x8-10)

    OBLIQUES 1:   STANDING DB OBLIQUE CRUNCH (4x20)

     

     

    DAY 3

    LEGS:                 BB BACK SQUATS (2x6-10; 1x12-15)

                               FRONT SQUATS (2x6-10; 1x12-15)

                               BULGARIAN SPLIT SQUATS (3x8-15)

                               GLUTE BRIDGE (3x10-15)

                               BB CALF RAISE (5x20)

    FOREARM 1:    BB SUITCASE HOLDS (30 sec)

                               REV CURLS (3x15-20)

                               WRIST ROLLERS (30 sec)

    DAY 4

    CHEST 2:          DB BENCH PRESS (3x6-10)

                              DB INCLINE CHEST PRESS (3x6-10)

                              WEIGHTED PUSH-UPS (3x6-10)

                              HIGH TO LOW CABLE CROSSOVERS (3x10+)

    TRICEPS 2:       DIPS (3x6-8)

                              DB SKULLCRUSHERS (3x6-8)

                              CABLE PUSHDOWNS (3x6-8)

                              BENCH DIPS (3xTO FAILURE)

    ABS 2:               FLOOR WIPER (4X8/8/8)

                              WEIGHTED SIT-UP (4x15)

     

     DAY 5

    BACK 2:            PULL-UPS (4x6-12)

                              T-BAR ROWS (4x6-10)

                              CHEST SUPPORTED ROWS (4x6-10)

                              SCAPULAR PULL-UPS (3x8+)

    SHOULDER 2:  DB STANDING OH PRESS (4x6-10)

                              REV OH DB LAT RAISE (2x6-10; 2x12-15)

                              SEATED REAR RAISES (4x8-10)

    TRAPS 2:          DB SHRUGS (3x8-10)

                              CABLE ROW SHRUG (3x8-10)

    DAY 6

    BICEPS 2:         BB BICEPS CURL (6x6-8)

                              INCLINE DB CURL (6x6-8)

    OBLIQUES 2:   FLOOR OBLIQUE TWIST (4x15)

    FOREARM 2:    STANDING WRIST CURLS (3x 15-20)

                               STANDING WRIST EXTENSIONS (3x15-20)

    DAY 7

    REST!

  • Posted On: 02-08-18, 11:24 am (EST) #2

    Is this workout routine OK?

    February 8, 2018, 11:24 am

    Your overall volume on just about every muscle group is extremely high, probably past the maximum amount you can recover from in one week. That's probably why you have some days where you don't have as much energy, and if I had to guess, I would say they're probably the ones in the end of the week. Have you taken a look at Scott's push pull legs program? It's similar to what you're doing. If you're set on using your own routine, I would suggest at least taking out one exercise per muscle group, excluding the abs, and re-evaluate in another month.

  • Posted On: 02-08-18, 12:14 pm (EST) #3

    Is this workout routine OK?

    February 8, 2018, 12:14 pm

    This is my upper day 1 routine

    I really do feel it needs some corrections. I'd appreciate if you could help me 😊

     

    Push ups: 2 sets 10 reps

    Dumbbell bench press: 5 sets 6-8 reps

    OHP: 5 sets 6-8 reps

    Landmine press: 3 sets 8-10 reps

    Dumbbell flys: 3 sets 8 reps

    Power bomb: 5 sets 8 reps

    Tricep pushdown: 3 sets 8 reps

    Side lateral raise: 4 sets 8 reps

     

    Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

  • Posted On: 02-08-18, 12:18 pm (EST) #4

    Is this workout routine OK?

    February 8, 2018, 12:18 pm

    I lowered the amount of sets to about 9 sets per body part few weeks ago, similar to Scotts program, but also experiences similar drops in strength, usually on day 4 while doing chest, so I figured overtraining is not the reason. i started eating a bit more and returned to this higher volume training. It doesn't seem to be a big problem on pull days, more on the push days. I do have an uncomfortable pinch in my right shoulder from time to time so i avoid flys and therefore focus my workout around bench press which demands a lot of energy.

  • Posted On: 02-08-18, 12:24 pm (EST) #5

    Is this workout routine OK?

    February 8, 2018, 12:24 pm
    Posted by: Goku007

    This is my upper day 1 routine

    I really do feel it needs some corrections. I'd appreciate if you could help me 😊

     

    Push ups: 2 sets 10 reps

    Dumbbell bench press: 5 sets 6-8 reps

    OHP: 5 sets 6-8 reps

    Landmine press: 3 sets 8-10 reps

    Dumbbell flys: 3 sets 8 reps

    Power bomb: 5 sets 8 reps

    Tricep pushdown: 3 sets 8 reps

    Side lateral raise: 4 sets 8 reps

     

    Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

    You might want to add a compond movement to your triceps routine, a weighted dip (or bodyweight dip) or close-grip bench press are good options. If you are a begginer focus on getting stronger on multi-joint exercises like bench press, OHP and dips. Otherwise routine looks fine!

  • Posted On: 02-08-18, 12:37 pm (EST) #6

    Is this workout routine OK?

    February 8, 2018, 12:37 pm

    There's still a lot of overlap with a lot of these exercises. For example on day 1, you have 12 sets hammering away at the chest. Then you have 6 sets in your close grip bench and triangle pushups, which still work your chest. Even with cable pushdowns, if you're fatigued it's easy to forget about form and turn it into a chest exercise. That's like 30+ sets you're working your chest in a week. A lot of the chest and tricep exercises also work on your shoulders. Depending on your exercise selection, even dropping down to 9 sets per body part on each day will put you at the high end for the maximum recovery volume for most individuals. For the back days the pulling for your back exercises will also activate your biceps, but with the biceps being such a smaller muscle group it's a lot harder to tax your CNS by overworking them. That could be why you don't have any issues on those days. If you don't want to lower the volume at least try adding in another rest day.

  • Posted On: 02-08-18, 1:01 pm (EST) #7

    Is this workout routine OK?

    February 8, 2018, 1:01 pm

    Alright! So i switch the powerbomb for the close grip bench?

  • Posted On: 02-08-18, 1:22 pm (EST) #8

    Is this workout routine OK?

    February 8, 2018, 1:22 pm
    Posted by: Goku007

    This is my upper day 1 routine

    I really do feel it needs some corrections. I'd appreciate if you could help me 😊

     

    Push ups: 2 sets 10 reps

    Dumbbell bench press: 5 sets 6-8 reps

    OHP: 5 sets 6-8 reps

    Landmine press: 3 sets 8-10 reps

    Dumbbell flys: 3 sets 8 reps

    Power bomb: 5 sets 8 reps

    Tricep pushdown: 3 sets 8 reps

    Side lateral raise: 4 sets 8 reps

     

    Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

    What's the rest of your routine like?

  • Posted On: 02-08-18, 1:42 pm (EST) #9

    Is this workout routine OK?

    February 8, 2018, 1:42 pm
    Posted by: johnny2603

    There's still a lot of overlap with a lot of these exercises. For example on day 1, you have 12 sets hammering away at the chest. Then you have 6 sets in your close grip bench and triangle pushups, which still work your chest. Even with cable pushdowns, if you're fatigued it's easy to forget about form and turn it into a chest exercise. That's like 30+ sets you're working your chest in a week. A lot of the chest and tricep exercises also work on your shoulders. Depending on your exercise selection, even dropping down to 9 sets per body part on each day will put you at the high end for the maximum recovery volume for most individuals. For the back days the pulling for your back exercises will also activate your biceps, but with the biceps being such a smaller muscle group it's a lot harder to tax your CNS by overworking them. That could be why you don't have any issues on those days. If you don't want to lower the volume at least try adding in another rest day.

    I am definetly going to shorten my workouts now because i will have less time available in the next few months and focus more on lifting hard then lifting long, because doing both seems to be taking a lot out of me. It is weird though how i feel like i could do back all day long but chest and triceps seem to be a week point. I might drop the close grip bench and do more dips for triceps to avoid too much chest involvement. Might have to check that shoulder too, thatcould also be a factor.

  • Posted On: 02-08-18, 1:49 pm (EST) #10

    Is this workout routine OK?

    February 8, 2018, 1:49 pm
    Posted by: Goku007

    Alright! So i switch the powerbomb for the close grip bench?

    Yeah you can start by doing that, and then when you feel like you've gotten stronger start adding more triceps specific exercises like the powerbomb!

  • Posted On: 02-08-18, 7:09 pm (EST) #11

    Is this workout routine OK?

    February 8, 2018, 7:09 pm

    Lots of volume in there. You arent eating enough if youre only eating 2700 a day for that type of training. Need to make sure you are sleeping very well to handle something like that also.

  • Posted On: 02-09-18, 2:52 am (EST) #12

    Is this workout routine OK?

    February 9, 2018, 2:52 am
    Posted by: Nemacyst

    Lots of volume in there. You arent eating enough if youre only eating 2700 a day for that type of training. Need to make sure you are sleeping very well to handle something like that also.

    I have been tracking my weight each week and have been gaining consistantly, so i feel Like eating more wouldn't help. Also, i make sure to get at least 8 hours of sleep each day, so can't blame that either. I am mostly sedentary so other than in the gym i don't spend a lot od energy. It will come down to doing less sets and seeing if energy levels improve

  • Posted On: 02-09-18, 9:53 am (EST) #13

    Is this workout routine OK?

    February 9, 2018, 9:53 am

    Upper body 1 (Monday)

     

    Lower body 1(Tuesday)

    Squats : 4 sets 6-8 reps

    Leg extension : 2 sets 12 reps

    Walking lunges : 3 sets 16 steps

    Hamstrings curl: 3 sets 8 reps

    Calf raise : 3 sets 8-10 reps

     

    Upper body 2 (Wednesday)

    T bar row : 5 sets 6-8 reps

    Lat pull down : 5 sets 8 reps

    One arm dumbbell row : 4 sets 8 reps

    Dumbbell bicep curl : 4 sets 8 reps

    Close grip bicep curl : 3 sets 8 reps

    Reverse fly : 4 sets 8 reps

     

    Thursday and Friday (rest/busy not a single time to train)

     

    Lower body 2 (Saturday)

    Deadlift : 4 sets 6-8 reps

    Hamstrings curl : 3 sets 8-10 reps

    Leg extensions : 3 sets 8-10 reps

    Calf raise : 3 sets 8-10 reps

    Walking lunges : to failure

     

    Sunday (rest)

  • Posted On: 02-09-18, 9:54 am (EST) #14

    Is this workout routine OK?

    February 9, 2018, 9:54 am

    Ok thanks ^^

  • Posted On: 02-09-18, 1:35 pm (EST) #15

    Is this workout routine OK?

    February 9, 2018, 1:35 pm
    Posted by: Goku007

    Upper body 1 (Monday)

     

    Lower body 1(Tuesday)

    Squats : 4 sets 6-8 reps

    Leg extension : 2 sets 12 reps

    Walking lunges : 3 sets 16 steps

    Hamstrings curl: 3 sets 8 reps

    Calf raise : 3 sets 8-10 reps

     

    Upper body 2 (Wednesday)

    T bar row : 5 sets 6-8 reps

    Lat pull down : 5 sets 8 reps

    One arm dumbbell row : 4 sets 8 reps

    Dumbbell bicep curl : 4 sets 8 reps

    Close grip bicep curl : 3 sets 8 reps

    Reverse fly : 4 sets 8 reps

     

    Thursday and Friday (rest/busy not a single time to train)

     

    Lower body 2 (Saturday)

    Deadlift : 4 sets 6-8 reps

    Hamstrings curl : 3 sets 8-10 reps

    Leg extensions : 3 sets 8-10 reps

    Calf raise : 3 sets 8-10 reps

    Walking lunges : to failure

     

    Sunday (rest)

    Looks pretty solid to me. Don't forget those abs, but I saw you posted about how often to train them in another thread so you probably just didn't post that here. How long have you been doing this and how has the progress been? What is it about your upper 1 that you feel needs correcting?

     

    If it were a program for me the only changes I would make would be for my personal preferences. For example, I hate lunges, like some variation of a squat on both leg days, like higher reps for smaller muscles like side delts and calves, and like to have face pulls for shoulder health. But none of those changes are needed if its been working for you.

  • Posted On: 02-09-18, 9:43 pm (EST) #16

    Is this workout routine OK?

    February 9, 2018, 9:43 pm

    It's my second year of training but i was not consistent in my first year and wasn't following a program so i haven't seen much gains especially my chest and shoulders. But now I'm following this routine and I'm gonna train abs like 2-3 times per week. And i was just making sure if my upper day 1 was good or not

  • Posted On: 02-10-18, 1:49 am (EST) #17

    Is this workout routine OK?

    February 10, 2018, 1:49 am
    Posted by: bratulicd

    I'm 5' 9'' 145lbs eating 2700 cal a day and this is my workout. I started lifting not so long ago and wonder if this is enough or too much. I am pushing hard on these exercises and seeing some result, but some days I find it hard too lift as much as i did the last time. Can you give me some advice on how to imrove my energy and/or improve the workout. Thanks!!

    DAY 1

    CHEST 1:          BB BENCH PRESS (3x6-10)

                              DB INCLINE CHEST PRESS (3x6-10)

                              LOW TO HIGH CABLE FLY (3x6-10)

                              HIGH TO LOW CABLE CROSSOVERS (3x10+)

    TRICEPS 1:       CLOSE GRIP BENCH PRESS (3x6-8)

                              OH CABLE EXTENSIONS (3x6-8)

                              CABLE PUSHDOWNS (3x6-8)

                              TRIANGLE PUSHUPS (3xTO FAILURE)

    ABS 1:               FLOOR WIPER  (4X8/8/8)

                               AB PULLDOWN (4x15)

    SHOULDER 1:  BB STANDING OH PRESS (4x6-10)

                              DB LAT RAISES (2x6-10; 2x12-15)

                              FACE PULLS (4x8-10)

    DAY 2

    BACK 1:            DEADLIFT (3x6-8)

                              BENT-OVER ROWS (4x6-10)

                              CHEST SUPPORTED ROWS (4x6-10)

                              LAT PULLDOWNS (4x6-10)

    BICEPS 1:         BB BICEP CURL (3x6-8)

                              INCLINE DB CURL (3x6-8)

                              CONCENTRATION CURL (3x6-8)

                              REV EZ BAR CURLS (3x6-8)

    TRAPS 1:          BB SHRUGS (3x8-10)

                              DB SHRUGS (3x8-10)

    OBLIQUES 1:   STANDING DB OBLIQUE CRUNCH (4x20)

     

     

    DAY 3

    LEGS:                 BB BACK SQUATS (2x6-10; 1x12-15)

                               FRONT SQUATS (2x6-10; 1x12-15)

                               BULGARIAN SPLIT SQUATS (3x8-15)

                               GLUTE BRIDGE (3x10-15)

                               BB CALF RAISE (5x20)

    FOREARM 1:    BB SUITCASE HOLDS (30 sec)

                               REV CURLS (3x15-20)

                               WRIST ROLLERS (30 sec)

    DAY 4

    CHEST 2:          DB BENCH PRESS (3x6-10)

                              DB INCLINE CHEST PRESS (3x6-10)

                              WEIGHTED PUSH-UPS (3x6-10)

                              HIGH TO LOW CABLE CROSSOVERS (3x10+)

    TRICEPS 2:       DIPS (3x6-8)

                              DB SKULLCRUSHERS (3x6-8)

                              CABLE PUSHDOWNS (3x6-8)

                              BENCH DIPS (3xTO FAILURE)

    ABS 2:               FLOOR WIPER (4X8/8/8)

                              WEIGHTED SIT-UP (4x15)

     

     DAY 5

    BACK 2:            PULL-UPS (4x6-12)

                              T-BAR ROWS (4x6-10)

                              CHEST SUPPORTED ROWS (4x6-10)

                              SCAPULAR PULL-UPS (3x8+)

    SHOULDER 2:  DB STANDING OH PRESS (4x6-10)

                              REV OH DB LAT RAISE (2x6-10; 2x12-15)

                              SEATED REAR RAISES (4x8-10)

    TRAPS 2:          DB SHRUGS (3x8-10)

                              CABLE ROW SHRUG (3x8-10)

    DAY 6

    BICEPS 2:         BB BICEPS CURL (6x6-8)

                              INCLINE DB CURL (6x6-8)

    OBLIQUES 2:   FLOOR OBLIQUE TWIST (4x15)

    FOREARM 2:    STANDING WRIST CURLS (3x 15-20)

                               STANDING WRIST EXTENSIONS (3x15-20)

    DAY 7

    REST!

    Awesome to see so much good advice being given in here! Great job everyone!

     

    @bratulicd like the others have already told you, there is probably too much going on here. I don't think the problem is too much volume, rather too many exercises. I'll link you to a video below which will explain everything really clearly, but the basics are that you should try cutting down the amount of exercises you are doing, while keeping the same number of TOTAL sets.

     

    For example, your biceps 2 is good with just two staple exercises and lots of sets. You compare that to your biceps 1 and you have a lot of exercises trying to isolate things more closely, whereas you're better off hitting the entire biceps with some of the best exercises.

     

    With your diet, if you are seeing consistent weight gain, you're doing things right. You only need to change that when you stop seeing results. If you feel pretty tired and drained for the workouts in the second part of your week, take a look at your protein intake first and make sure that's good, then check your sleep. If that's good too, you might be like me and respond better to training everything once a week but with more volume.

  • Posted On: 02-10-18, 4:56 am (EST) #18

    Is this workout routine OK?

    February 10, 2018, 4:56 am
    Posted by: Scott_Herman

    Awesome to see so much good advice being given in here! Great job everyone!

     

    @bratulicd like the others have already told you, there is probably too much going on here. I don't think the problem is too much volume, rather too many exercises. I'll link you to a video below which will explain everything really clearly, but the basics are that you should try cutting down the amount of exercises you are doing, while keeping the same number of TOTAL sets.

     

    For example, your biceps 2 is good with just two staple exercises and lots of sets. You compare that to your biceps 1 and you have a lot of exercises trying to isolate things more closely, whereas you're better off hitting the entire biceps with some of the best exercises.

     

    With your diet, if you are seeing consistent weight gain, you're doing things right. You only need to change that when you stop seeing results. If you feel pretty tired and drained for the workouts in the second part of your week, take a look at your protein intake first and make sure that's good, then check your sleep. If that's good too, you might be like me and respond better to training everything once a week but with more volume.

    Yeah forgot to thank the guys for all the help!

     

    I've been trying to keep my sets around 9-12 for each muscle group and I feel like anything less would't always be enough. Originally I acually had less exercises per body part, not more than 3 for each, but, even though i've seen all your videos about using less exercises and more sets, I would still come home at the end of the week and be like ''damn didn't hit my brachialis this week, gotta include it next time''. And gradually i started adding more exercises and ended up with this. To quote you, ''It's backwards thinking!!'' I will definetly take your advice and advice from the other guys and see what works and what doesn't.

     

    Once again thanks to the guys, and to you Scott. You have been a big inspiration and an amazing coach inside the gym, but also behind the keybord. Looking forward to more knowledge and of course more gainzπŸ’ͺ 

  • Posted On: 02-11-18, 3:38 am (EST) #19

    Is this workout routine OK?

    February 11, 2018, 3:38 am
    Posted by: bratulicd

    Yeah forgot to thank the guys for all the help!

     

    I've been trying to keep my sets around 9-12 for each muscle group and I feel like anything less would't always be enough. Originally I acually had less exercises per body part, not more than 3 for each, but, even though i've seen all your videos about using less exercises and more sets, I would still come home at the end of the week and be like ''damn didn't hit my brachialis this week, gotta include it next time''. And gradually i started adding more exercises and ended up with this. To quote you, ''It's backwards thinking!!'' I will definetly take your advice and advice from the other guys and see what works and what doesn't.

     

    Once again thanks to the guys, and to you Scott. You have been a big inspiration and an amazing coach inside the gym, but also behind the keybord. Looking forward to more knowledge and of course more gainzπŸ’ͺ 

    Absolutely man, the main thing is to remember that just because you are doing less exercises, doesn't mean you have to do less sets or less volume. You just need to do MORE work on those fewer exercises.. so more sets.

     

    And you'll still be hitting the barchialis, for example, on a barbell bicep curl or an incline dumbbell curl, but you won't be isolating it as much as you would with say a hammer curl. Not a bad thing though, because when you isolate it, then you miss out on the potential growth of doing exercises like a straight barbell curl which hits the entire biceps.

     

    It's my pleausre man! Keep us updated with your gainz πŸ™Œ 

  • Posted On: 02-11-18, 6:07 pm (EST) #20

    Is this workout routine OK?

    February 11, 2018, 6:07 pm
    Posted by: Scott_Herman

    Absolutely man, the main thing is to remember that just because you are doing less exercises, doesn't mean you have to do less sets or less volume. You just need to do MORE work on those fewer exercises.. so more sets.

     

    And you'll still be hitting the barchialis, for example, on a barbell bicep curl or an incline dumbbell curl, but you won't be isolating it as much as you would with say a hammer curl. Not a bad thing though, because when you isolate it, then you miss out on the potential growth of doing exercises like a straight barbell curl which hits the entire biceps.

     

    It's my pleausre man! Keep us updated with your gainz πŸ™Œ 

    So, since i'm doing each muscle group twice a week, would doing say 6 sets Barbell curl and 6 sets incline curl twice in a week be too much for biceps to handle. It is after all 24 total sets. I feel like i could pull it off, but i'm afraid it might leed to overtraining in the long run.

  • Posted On: 02-14-18, 5:20 am (EST) #21

    Is this workout routine OK?

    February 14, 2018, 5:20 am
    Posted by: bratulicd

    So, since i'm doing each muscle group twice a week, would doing say 6 sets Barbell curl and 6 sets incline curl twice in a week be too much for biceps to handle. It is after all 24 total sets. I feel like i could pull it off, but i'm afraid it might leed to overtraining in the long run.

    Overtraining is very, VERY hard to do. A lot harder than people think. It is, however, easy to under-eat (not eating enough calories daily/weekly) or under-recover (training the same muscle group twice in a row, not getting enough sleep etc.)

     

    If you're worried about total volume, just do 4 sets of each bicep movement (16 sets total weekly), and if you feel like they are recovering easily (which biceps tend to do) and that maybe you aren't seeing the results after a while, then try 5 or 6 sets per exercise for more volume.

  • Posted On: 02-25-18, 8:59 am (EST) #22

    Is this workout routine OK?

    February 25, 2018, 8:59 am

    Hey guys i feel like i need some corrections in my current routine. I'd appreciate if you could help. First i want to change my lower body 2 to include more of shoulder and trap exercises because i feel like my legs don't actually need two days per week. However I still wanna keep the deadlift. Anyone could help in editing the lower body 2 into a deadlift shoulder and trap routine?

    Moreover i hope the rest of the routine are ok ^^

     

     

    Upper body 1 (Monday)

    Push ups: 2 sets 10 reps

    Dumbbell bench press: 10 sets 6-8 reps

    OHP: 5 sets 6-8 reps

    Dumbbell flys: 3 sets 8 reps

    Dips (tricep) : 3 sets 6-8 reps

    Skull crushers (Cheat and recovery) : 3 sets 8 reps

    Side lateral raise: 4 sets 8 reps

     

    Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

     

    Lower body 1(Tuesday)

    Squats : 4 sets 6-8 reps

    Leg extension : 2 sets 12 reps

    Walking lunges : 3 sets 16 steps

    Hamstrings curl: 3 sets 8 reps

    Calf raises : superset with the above exercises

     

    Upper body 2 (Wednesday)

    T bar row : 5 sets 6-8 reps

    Lat pull down : 5 sets 8 reps

    Face pull: 2 sets 10-12 reps

    One arm dumbbell row : 4 sets 8 reps

    Dumbbell bicep curl : 4 sets 8 reps

    Peacher curl : 3 sets 8 reps

    Reverse fly : 4 sets 8 reps

     

     

    Thursday and Friday (rest/busy not a single time to train)

     

    Lower body 2 (Saturday)

    Deadlift : 4 sets 6-8 reps

    Hamstrings curl : 3 sets 8-10 reps

    Leg extensions : 3 sets 8-10 reps

    Calf raise : 3 sets 8-10 reps

    Walking lunges : to failure

     

    Sunday (rest)

     

     My workouts take no longer than 1hr. Some takes 45 mins. I take 45 secs rest between sets and 60/90 secs between exercises. I do abs circuit training once or twice per week

  • Posted On: 02-25-18, 6:19 pm (EST) #23

    Is this workout routine OK?

    February 25, 2018, 6:19 pm
    Posted by: Goku007

    Hey guys i feel like i need some corrections in my current routine. I'd appreciate if you could help. First i want to change my lower body 2 to include more of shoulder and trap exercises because i feel like my legs don't actually need two days per week. However I still wanna keep the deadlift. Anyone could help in editing the lower body 2 into a deadlift shoulder and trap routine?

    Moreover i hope the rest of the routine are ok ^^

     

     

    Upper body 1 (Monday)

    Push ups: 2 sets 10 reps

    Dumbbell bench press: 10 sets 6-8 reps

    OHP: 5 sets 6-8 reps

    Dumbbell flys: 3 sets 8 reps

    Dips (tricep) : 3 sets 6-8 reps

    Skull crushers (Cheat and recovery) : 3 sets 8 reps

    Side lateral raise: 4 sets 8 reps

     

    Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

     

    Lower body 1(Tuesday)

    Squats : 4 sets 6-8 reps

    Leg extension : 2 sets 12 reps

    Walking lunges : 3 sets 16 steps

    Hamstrings curl: 3 sets 8 reps

    Calf raises : superset with the above exercises

     

    Upper body 2 (Wednesday)

    T bar row : 5 sets 6-8 reps

    Lat pull down : 5 sets 8 reps

    Face pull: 2 sets 10-12 reps

    One arm dumbbell row : 4 sets 8 reps

    Dumbbell bicep curl : 4 sets 8 reps

    Peacher curl : 3 sets 8 reps

    Reverse fly : 4 sets 8 reps

     

     

    Thursday and Friday (rest/busy not a single time to train)

     

    Lower body 2 (Saturday)

    Deadlift : 4 sets 6-8 reps

    Hamstrings curl : 3 sets 8-10 reps

    Leg extensions : 3 sets 8-10 reps

    Calf raise : 3 sets 8-10 reps

    Walking lunges : to failure

     

    Sunday (rest)

     

     My workouts take no longer than 1hr. Some takes 45 mins. I take 45 secs rest between sets and 60/90 secs between exercises. I do abs circuit training once or twice per week

    Your routine doesn't look too bad. When you have push-ups before your dumbbell press.. is that just like a warm-up? Becuase if anything, you'd be better off with push-ups at the END of your workout as a finisher. No point wasting too much energy before your main compound movement.

     

    Are your legs ahead of the rest of your body in terms of development? Is that why you only want to hit them once a week? If that were the case, I'd suggest a little more volume on your first workout, because at the moment you are doing less for your legs than your chest or back, and legs are a BIG muscle group. Plus you don't want them to fall behind in terms of progression.

     

    For your lower body 2 workout, stick with deadlifts as your starting movement, then maybe move into a seated/standing dumbbell overhead press, add in some shrugs and upright rows for your traps, and then maybe finish off with rear delt flys for your shoulders.

  • Posted On: 02-25-18, 10:38 pm (EST) #24

    Is this workout routine OK?

    February 25, 2018, 10:38 pm

    Thanks man. I've got the answer of all my questions ^^ and yes my legs are ahead than other parts of my body. I feel like it gives me a odd shape that's why i wanna hit my lagging parts such as shoulders and traps to be in proportion. Thanks again!

  • Posted On: 02-25-18, 11:28 pm (EST) #25

    Is this workout routine OK?

    February 25, 2018, 11:28 pm
    Posted by: Goku007

    Thanks man. I've got the answer of all my questions ^^ and yes my legs are ahead than other parts of my body. I feel like it gives me a odd shape that's why i wanna hit my lagging parts such as shoulders and traps to be in proportion. Thanks again!

    Happy to help @goku007! And that makes sense about your legs. Like I say, don't let them fall behind though - keep everything as balanced as you can! πŸ™Œ 

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