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  • Posted On: 07-24-19, 9:07 am (EDT) #1

    Too much volume?

    July 24, 2019, 9:07 am

    Hey Scott,

    Can you rate my workout? I have always the same problem creating a routine and it´s volume. There are many different infos on Youtube and my local gym isn´t providing any useful infos either.

    I need to say that I really like to workout 5 days a week, from monday till friday because it´s a very good way to start the day.

    So here is my plan, it´s a push,pull,legs / upper,lower body hybrid

    Monday Push (Chest, Shoulders, Tirceps)

    Bench Press (Barbell) 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

    Incline Bench Press (Dumbell) 3x8

    Cable Crossover 3x8

    Chest Press (Machine) 3x8

    Overhead Press (T-Bar) 3x8

    Lateral Raise (Cable) 3x8

    Skullcrusher (Barbell) 3x8

    Superset with Cable Crunch 3x12 and Triceps Extension (Cable) 3x8

     

    Tuesday Legs

    Deadlift 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

    Superset with Bulgarian Split Squat 3x12 and Barbell Hip Thrusts 3x8

    Leg Extension (Machine) 3x20

    Seated Leg Curl 3x20

    Superset with an ab exercise 3x12 and a calf exercise 3x12

    another ab exercise

     

    Wendnesday Pull (Back, Biceps)

    Assisted Pull Ups 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with less weigth)

    T- Bar Row 3x8

    Superset with Lat Pulldown 3x8 and Face Pulls 3x12

    Reverse Fly (Cable) 3x8

    Seated Row (Machine) 3x8

    Superset with Bicep Curl (Barbell) 3x8 and Drag Curl (Barbell) 3x8

    Incline Curl (Dumbell) 3x8

     

    Thursday Lower Body

    Box Squats 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

    Superset with Romanian Deadlift 3x8 and Kettlebell Swings 3x12

    Walking Lunges 3x12

    Back extension 3x12

    Superset with an ab Exercise 3x12 and a calf exercise 3x12

    another ab exercise 3x12

     

    Friday Upper Body

    Overhead Press (Barbell) 2x6  (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

    Reverse Lat Pulldown 3x8

    Bench Press Barbell Close Grip 2x10

    Superset with Seated Wide Grip Row (Cable) 3x8 and Lateral Raises (Dumbell) 3x8

    Superset with Chest Fly (Cable) 2x20 and Face Pulls 2x12

    Superset with Skullcrusher (Dumbell) 3x8 and Biceps Curl (Dumbell) 3x8

    An ab exercise 3x12

     

    That´s it. I hope you can help me so I finally have a benchmark.

    I really enjoy your content and I wish you even more sucess!

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