My workout is like this
Monday-push 1
Tuesday-pull 1
Wednesday-legs
Thursday-push 2
Friday-pull 2
Push 1:
Incline BB-4 sets
Flat DB-3 sets
Overhead DB press-4 sets
Lateral raises-4 sets
Cable crossover-3 sets
Skullcrushers-3 sets
Rope pushdown-3 sets
Pull 1:
Lat pulldown-3 set
Rope pullover -3 set
T bar rows-3 sets
Face pulls-4 sets
DB curla-2 sets
Close ez bar curl-2 set
Hammer curl-2 set
Legs:
Squats-4 set
Leg press -3 sets
RDL-3 set
Leg extension-3 sets
Leg extension -3 sets
Calf raises-8 sets
Push 2:
Flat BB-4 sets
Incline DB-3 set
Dips-3 sets
Front raises-4 sets
Lateral cable raises-4 sets
Rope pushawats-3 sets
Kickbacks-3 sets
Pull 2:
Machine pulldowns-4 sets
Machine rows-3 sets
Cable rows-3 sets
Cable reverse flyes-4 sets
Incline Curls-2 sets
Preacher curls -2 sets
High cale curls-2 sets
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Thread: Is my workout good
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01-14-2020, 03:03 AM #1
Is my workout good
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01-14-2020, 04:54 AM #2
Can't really comment on how appropriate the volume is without knowing what your current strength levels are like as well as your bodyweight and how you've been progressing in terms of strength gains from week to week or month to month.
In terms of balance, you're needing more hamstring work (You wrote leg extensions twice, I'm assuming one of those are a leg curl when I'm making this statement).
Front raises are generally an unnecessary movement for most people, considering majority of lifters have under developed side and/or rear delts in comparison to their front delts, as well as the front delts taking a beating in general from all the pushing work.
I would also question the logic of having your relatively lighter back work (i.e- lat pulldowns and rope pull overs) ahead of your more taxing free weight rowing movement.
P.S - no idea what a rope pushawat is but I didn't like what came up when I googled it lol.Some regular lifting posts (IG) - @rsid_97
My Growth Stimulus Training journal - https://forum.bodybuilding.com/showthread.php?t=175699161
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01-14-2020, 08:47 AM #3
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01-14-2020, 08:53 AM #4
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01-14-2020, 09:11 AM #5
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01-14-2020, 09:36 AM #6
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01-14-2020, 10:05 AM #7
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01-14-2020, 09:47 PM #8
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01-14-2020, 09:53 PM #9
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01-14-2020, 10:24 PM #10
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01-15-2020, 09:15 AM #11
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01-15-2020, 10:36 AM #12
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01-15-2020, 11:50 AM #13
If you are used to a lot of volume, you may feel like less volume isn't working your muscles hard because you haven't trained them to push hard. If you give it a couple months and build up you should be able to lift more weight than you could with tons of volume, and start to feel your muscles working harder.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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01-15-2020, 12:13 PM #14
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01-15-2020, 12:17 PM #15
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01-15-2020, 01:29 PM #16
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01-15-2020, 01:44 PM #17
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01-15-2020, 01:55 PM #18
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01-15-2020, 08:47 PM #19
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01-15-2020, 09:50 PM #20
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01-16-2020, 11:53 AM #21
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01-16-2020, 11:59 AM #22
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01-16-2020, 12:12 PM #23
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01-16-2020, 12:38 PM #24
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01-16-2020, 04:22 PM #25
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01-16-2020, 05:20 PM #26
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01-16-2020, 05:21 PM #27
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01-16-2020, 05:53 PM #28
- Join Date: Feb 2007
- Location: Baltimore, Maryland, United States
- Age: 35
- Posts: 6,090
- Rep Power: 10205
You need to be doing a beginner routine.
Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631
All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473
Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001
Multivitamin Creatine Monohydrate
Fish Oil Whey
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01-16-2020, 09:52 PM #29
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01-16-2020, 09:54 PM #30
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