help me adjust my l/p/p routine

[urter]

can you guys see if my volume are to high. and which exercises i should leave out. Or if there is something else i should change. In addition to this i'm also doing calfs 3x a week and forearms 2x a week. (my calfs and forearm lack). considering i train 6/5 days a week isnt this too much ? plese help me, should i just switch to a known lpp program?

legs a:
squat 4x8-10
leg press 4x10-12
db sldl 4x 10-12
lunges 4x10-12
exstensions 4x10-12
hamstring curl 10-12

legs b:
sumo dead: using the wendler 531 progression scheme
front squats: 4x8-10
sldl 4x10-12
lunges:4x10-12
hamstring curl: 4x10-12
leg exstensions: 4x10-12

push a:
seated overhead press: 4x8-10
smith machine behind neck press: 4x10-12
side raise: 4x10-12
bb incline bench press: 4x8-10
flat db press: 4x8-10
incline cable flyes: 4x10-12
close grip bench: 4x8-10
vbar pushdown: 4x10-12

push b:
bech press: 4x6-8
db shoulder pess: 4x8-10
smith machine shoulder press: 4x10-12
side raise: 4x10-12
incline db press: 4x8-10
cable cross over: 4x10-12
calbe overhead exstension: 4x10-12
tricep pushdown: 4x10-12

pull a:
pendlay row: 4x8-10
wide pulldown:4x10-12
cable row: 4x10-12
close grip pulldown: 4x10-12
bb curl: 4x8-12
incline hammer curl 4x8-12
shrugs: 4x10-12
rear delt fly: 4x10-12

pull b:
hammer strength pull down: 4x10-12
db row: 4x8-10
tbar row: 4x8-10
hammer row: 4x10-12
db curl: 4x8-12
db hammer curl 4x8-12
shrugs: 4x10-12
face pull: 4x10-12

[urter]

no1?

[RedSox1990]

Personally, Id hate that routine (not a fan of the exericse selection but that is entirely up to you). I would drop exercises to 3 sets since you train 5-6 days a week. I do a PPL and incorporate one heavy day, one hypertrophy, I would highly recommend it.

I do:
Heavy Push, Hypertrophy Pull, Heavy Legs, Hypertrophy Push, Heavy Pull (Deadlifts on this day), Hypertrophy Legs
Heavy days I do a rep range of about 3-6 on compound movements, hypertrophy will be about 8-10.

I keep my exercises simple but I like to alternate db and bb
Example of push day:
Decline or Flat Bench (DB or BB)
Incline Bench
DB Flyes
OHP
Lat Rasies
CGBP
An overhead tricep extension
Dips

Id also recommend moving t bar row as your primary exercise on pull b

[urter]

im thinking of switching to this one: ( does it look better?) +same leg workouts as above

push a:
bench press 4x
db shoulder press 4x
db incline 3x
side laterals
cable overhead exstensions
cable crossover 2x
pushdown 4x


push b:
seated millitary
incline bench press
db press 3x
side laterals 4x
cgbp 4x
uprigth row 2x
vbar pushdown 4x

pull a:
bb row 4x
wide pulldown 4x
barbell curl 4x
cable row 4x
incline hammer curl 4x
face pull 4x

pull b:
tbar row 4x
hammer row 4x
db curl 4x
pulldown machine 4x
hammer curl 4x
rear delt fly 4x

[Jorge12app]

really bad routine, stupid amounts of volumen, exercise selection is fuked up and exercise order is fuked up, i have never seen a ppl routine with that much volume. if you r a beginner i would recommend an upper lower split or a fullbody routine

Legs:
-squat 4x6-8
-leg press 3x10-12
-SLDL 3x8-10

front squats are not a bodybuilding exercise unless your quads are really lagging behind, doesnt recruit as many muscle fibers and its only useful for strength/Olympic lifters
if you have recovery ability to do leg extensions and leg curl you need to throw that **** out the window and add more squats.

push a:
standing bb overhead press: 3x6-8
close grip bench: 3x8-10
db incline bench press: 3x8-10 or any fly movement
side raises 3x8-10
pushdowns 3x8-10

push b:
bench press: 3x6-8
db inc bench press 3x8-10
db shoulder press: 3x8-10
side raise: 3x10-12
tricep pushdown: 3x8-10

pull:
Deadlift 3x6-8 none of that sumo ****, thats a powerlifting technique to move more weight, not an exercise to put on mass, plus its not for everyone just people who have a leverage advantage like really long arms

barbell row: 3x8-10
hammer strength pull down: 3x8-10
shrugs: 3x10-12
inc. db curl: 4x8-10
face pull: 2x10-15

and i still think its too much....
sorry if my first comment was a little rude i was editing the routine

[urter]

so how did you come up with this program? throw in as many exercises and sets as you can think off?

do you mean the first or last i posted? (i know the first is ****ty )

[bravo96]

really bad routine, stupid amounts of volumen, exercise selection is fuked up and exercise order is fuked up, i have never seen a ppl routine with that much volume. if you r a beginner i would recommend an upper lower split or a fullbody routine

Legs:
-squat 4x6-8
-leg press 3x10-12
-SLDL 3x8-10
-abs- whatever you like

front squats are not a bodybuilding exercise unless your quads are really lagging behind, doesnt recruit as many muscle fibers and its only useful for strength/Olympic lifters
if you have recovery ability to do leg extensions and leg curl you need to throw that **** out the window and add more squats.

push a:
standing bb overhead press: 3x6-8
close grip bench: 3x8-10
db incline bench press: 3x8-10 or any fly movement
side raises 3x8-10
pushdowns 3x8-10

push b:
bench press: 3x6-8
db inc bench press 3x8-10
db shoulder press: 3x8-10
side raise: 3x10-12
tricep pushdown: 3x8-10

pull:
Deadlift 3x6-8 none of that sumo ****, thats a powerlifting technique to move more weight, not an exercise to put on mass
barbell row: 3x8-10
hammer strength pull down: 3x8-10
shrugs: 3x10-12
inc. db curl: 4x8-10
face pull: 2x10-15

and i still think its too much....
sorry if my first comment was a little rude i was editing the routine

You should not be giving advice if you think front squats are not a bodybuilding exercise. They are great for quad size and strength....

[azon2]

can you guys see if my volume are to high. and which exercises i should leave out. Or if there is something else i should change. In addition to this i'm also doing calfs 3x a week and forearms 2x a week. (my calfs and forearm lack). considering i train 6/5 days a week isnt this too much ? plese help me, should i just switch to a known lpp program?

legs a:
squat 4x8-10
leg press 4x10-12
db sldl 4x 10-12
lunges 4x10-12
exstensions 4x10-12
hamstring curl 10-12

legs b:
sumo dead: using the wendler 531 progression scheme
front squats: 4x8-10
sldl 4x10-12
lunges:4x10-12
hamstring curl: 4x10-12
leg exstensions: 4x10-12

push a:
seated overhead press: 4x8-10
smith machine behind neck press: 4x10-12
side raise: 4x10-12
bb incline bench press: 4x8-10
flat db press: 4x8-10
incline cable flyes: 4x10-12
close grip bench: 4x8-10
vbar pushdown: 4x10-12

push b:
bech press: 4x6-8
db shoulder pess: 4x8-10
smith machine shoulder press: 4x10-12
side raise: 4x10-12
incline db press: 4x8-10
cable cross over: 4x10-12
calbe overhead exstension: 4x10-12
tricep pushdown: 4x10-12

pull a:
pendlay row: 4x8-10
wide pulldown:4x10-12
cable row: 4x10-12
close grip pulldown: 4x10-12
bb curl: 4x8-12
incline hammer curl 4x8-12
shrugs: 4x10-12
rear delt fly: 4x10-12

pull b:
hammer strength pull down: 4x10-12
db row: 4x8-10
tbar row: 4x8-10
hammer row: 4x10-12
db curl: 4x8-12
db hammer curl 4x8-12
shrugs: 4x10-12
face pull: 4x10-12

That exercise split is good and fine to use the amount you are using per week. Exercising 5/6 times a week is perfectly fine. Also you really don't need much variation in your exercises. I would base your reps though on whether you are shedding or bulking (or lean bulking). Keep shredding reps high and bulking reps lower. But yeah, your split is important but this looks fine. As long as you stay clean in the kitchen you'll be seeing results in no time.

[Jorge12app]

You should not be giving advice if you think front squats are not a bodybuilding exercise. They are great for quad size and strength....

did i not say they are for strength or if your quads are lagging behind? i have yet to see someone with overpowering hamstrings
i rather have entire leg development than 70% quads or do you like muscle imbalances and unproportional bodies?

[bravo96]

did i not say they are for strength or if your quads are lagging behind? i have yet to see someone with overpowering hamstrings
i rather have entire leg development than 70% quads or do you like muscle imbalances and unproportional bodies?

Who said front squatting will lead to a disproportionate leg? Are you incapable of training hamstring in a way that they don't fall behind ur quads?

[Jorge12app]

Who said front squatting will lead to a disproportionate leg? Are you incapable of training hamstring in a way that they don't fall behind ur quads?

i guess you are a fan of leg curls and isolation. is there any need to isolate your quads if they are not behind?