Thats my routine:
Push:
Bench press 4X10
incline dumbbell press 4X10
Cable crossover 4X10
Pullover 3\4X10
standing military press 4X10
lateral raises 4X10
pushdown 4X10
skull crusher 4X10
Pull:
Deadlift 4X10(actually i do sets till i get to my max weight, i do about 140-150 for 1 rep)
pull down 4X10
seated cable row 4X10
Random back exercise.
Now i had about 1-2 exercise for shoulder,for the back shoulders.:
face pulls 4x10
then i do DB curls 4X10
and preacher curl 4X10
shrugs
Legs :
Squat 4X20(low weight, because can't fell my legs actives when i do low reps)
Bulgarian split legs 4X10
lunges
Legs press for quad 3 sets , then doing legs press for hamstring
stiff leg deadlift 4X10
lying leg curls
Is that too much volume? i have about 16 sets for big muscle , about 8 for small ones.
|
-
07-21-2015, 06:44 AM #1
Am i doing to much exercises? PULL\PUSH\LEGS
-
07-21-2015, 06:53 AM #2
-
07-21-2015, 06:57 AM #3
If your max deadlift is 140lbs don't follow this program srs.
You should read the following: http://forum.bodybuilding.com/showth...hp?t=162916931Lift: 5RM | Gym PB
Squat: 360 | 405
Bench: 195 | 230
Deadlift: 455 | 505
QUEBEC CREW
ACCOUNTING
Check out my log: http://forum.bodybuilding.com/showthread.php?t=167965053&page=4
-
07-21-2015, 06:59 AM #4
-
-
07-21-2015, 07:09 AM #5
-
07-21-2015, 07:13 AM #6
-
07-21-2015, 07:20 AM #7
-
07-21-2015, 07:22 AM #8
-
-
07-21-2015, 07:40 AM #9
140 kg deadlift not lbs.
About the squat, I can do heavier , prefer to higher reps, because I don't feel my legs when I do up to 6 reps at all, like the only muscle I feel is the my butt.
When I switch to higher Rep, I saw better result.
For all the other exercise, I am doing between 6-10 at compound , others between 8-12 reps. With Max weight.
So what you guys about the amount of exercises?to much or fine?I'm over training?
Here my stats
19 yo
74 kg
170 cm
Abiut 11 fat prevent.
Train about 2 month with abrosplit switched to this last week.
I have trained in the pas when I was 17 stoped training at 18, and back a year after without working out.Last edited by NSIV; 07-21-2015 at 07:54 AM.
-
07-21-2015, 08:01 AM #10
-
07-21-2015, 08:33 AM #11
-
07-21-2015, 01:21 PM #12
-
-
07-21-2015, 01:35 PM #13
-
07-21-2015, 03:55 PM #14
-
07-22-2015, 02:15 AM #15
-
07-22-2015, 02:52 AM #16
It is down to opinion the results will be the true guide providing you eat properly and rest at least 7 hours of sleep then you should be okay. Personally if you train this twice a week i feel it is a bit too much i think doing a 5 day split will allow you to get more isolation and work each muscle group with more variation.
Doing Deadlift twice a week is quite alot in honesty Arnold and other pro's don't do it or if they did it was every other week.
It will be down to how your body reacts some on the side with Mike Mentzer and Dorian Yates may see this as too much volume to allow for a full rest. Some may say doing that and providing diet and rest are good will make you see good results. I am split if you are training 6 times a week i would split it better than just the compound movements like that. Would rather do more compound movements for each muscle group.
-
-
07-22-2015, 09:22 AM #17
Bookmarks