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Appropriate for me?

A routine made for me, by me. Thumbs up or down?

kottland
kottland g Kotti Gainz
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted

I'm looking for a healthy fitness build with strength gains in the big three lifts and a hypertrophy with the rest (powerbuilding?).
Been lifting for 4 months (had a 26 days break due to injury)
Lifts: bench @ 5 x 70kg - Conventional Deadlift @ 3 x 100kg (fourth set after 2 set of 80, 1 set of 90) - Squats @ 6 x 70kg
Height: 171cm, bodyweight: 65kg @ around 16% BF

Age: 19

PUSH
3x5 - BB flat bench
3x10 - DB incline bench
3x(8-10) - Seated DB OHP - I progress in reps from 8 to 10 then increase the weight at 8 reps again. I alternate this movement with Single arm DB push press every other workout.
3x(10-12) - Cable flyes
5x12 - DB side lateral raises - I sometimes alternate with leaning cable raises instead.
2x12 - Tricep pushdowns
3x12 - Tricep extensions

PULL: I alterante Deadlifts, pullups, heavy rows with t-bar, pulldowns and strict rows every workout.
3x5 - Deadlift / 3x8 - T-bar row
5x12 - Pullups / Lat pulldowns
3/4x10 - Heavy DB rows / Strict DB rows ( 4 sets of rows on DL days)
4x12 - Superset: Facepulls (double biceps pose) + cable overhead raise (the mid/lower traps exercise)
3sets - DB/EzBar curls - usually shoulder width and rep ranges varies between 5-10 (EzBar low reps: overloading negatives)
Superset: 2x10 - Cross-body hammer curls + 3x15 - Hyperextensions (reducing time spent in the gym)

LEGS: Some issues with my knees won't allow me to load squats (high bar) to such a weight that allows me to do 5reps or less.
4x8 - High bar squats - 8 reps I reckon would help both in strength and size
3sets - Romanian deadlifts
3sets - Lunges or Leg presses
3sets - Kegels
2x15 - Hamstring curls
2x12 - Superset: Standing calf and shin raises
2x15 - Superset: Seated calf and shin raises

Split: (1) Pull, push, legs, off, repeat - starting with pull so that my back can get at least one full day of recovery after squats before deadlifts, which I do every other pull day. (2) Legs, push off, pull, off, repeat - This split I might use in busier time periods.

Other questions: (1) What do you think of the volume on each working day? I managed to minimize pull days a bit but I struggle with push days. Will one tricep exercise suffice (maybe even superset that exercise with side raises)? And would I have to reduce bicep curling too, in order to put equal work on arm muscles? (2) When and if I follow the second split, would it be okay to deadlift every pull day since I'd be deadlifting every 5th day?

Any other critique or advice of any kind would be highly appreciated as I'm still learning. Thanks in advance!

 

muscular strength
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