What do you think of this routine?

[dannyesh]

Hi guys, I've been wondering if my workout is functional or correct.
Please, if you dont agree with my workout tell me some changes I can do

Its a PPL routine but I only do Legs once because my legs are genetically very big

*Monday - Chest and Triceps*

Bench Press - 4 x 10
Flyes (Bench or Machine) - 3 x 10
Incline Bench Press - 3 x 10
Donward Cable Crossover - 3 x 10
Declined bench press - 3 x 10

Rope Tricep Pushdown - 3 x 10
Triangle Tricep Pushdown - 3 x 10
Unilateral Tricep Extension - 3 x 10

*Tuesday - Back and Biceps*

Wide grip pulldown 3 x 10
Seated cable row superset with straight arm pulldown 3 x 10
Barbell row 4 x 10
Close grip pulldown 3 x 10
Dumbbell row 3 x 10
GOING TO ADD DEADLIFT IDK IF I SHOULD JUST ADD IT OR SWITCH IT UP

Barbell Bicep Curl 3 x 10
Hammer Curl 3 x 10
Cable Bicep Curls 3 x10

*Wednesday - Legs*

Barbell Squats - 4 x 10
Leg Press - 4 x 10
Dumbbell Walking Lunge 3 x 10 steps per side
Leg Extensions - 4 x 10
Standing Calf Raises - 3 x 10
Romanian Deadlift - 3 x 10

*Thursday - Shoulders*

Shoulder Press - 4 x 10
Behind the Head Shoulder Press - 3 x 10
Seated Bent-Over Rear Delt Raise - 3 x 10
Side Lateral Raise - 3 x 10
Dumbbell Shrugs - 3 x 10
Barbell Shugs - 3 x 10

*Friday - Chest and Triceps*

Unilateral Bench Press - 4 x 10
Flyes (Bench or Machine) - 3 x 10
Incline Bench Press - 3 x 10
Cable Crossover - 3 x 10
Declined bench press - 3 x 10

Tricep Dumbbell Kickback - 3 x 10
Straigth Bar Tricep Pushdown with Underhand Grip Superset - 3 x 10
Unilateral Tricep Extension - 3 x 10

*Saturday - Back and Biceps*

Wide grip pulldown 3 x 10
Seated cable row superset with straight arm pulldown 3 x 10
Barbell row 4 x 10
Close grip pulldown 3 x 10
Machine row 3 x 10
GOING TO ADD DEADLIFT IDK IF I SHOULD JUST ADD IT OR SWITCH IT UP

Hammer Rope Curl 3 x 10
Dumbbell Curl 3 x 10
Spider Curl 3 x10

I've been doing this routine for quite a while, and I've been good with it, gaining mass, I thought doing shoulder the day after Chest would be bad but I've been increasing my bench press over time.
So any tips you can give me? What would you change?
Thanks in advance !

[Wildtim]

Given how much I know about you, and your experience and goals,. I'd say that program is complete crap.

Seriously we know your name and that's it how can you expect an intelligent response.

[dannyesh]

Given how much I know about you, and your experience and goals,. I'd say that program is complete crap.

Seriously we know your name and that's it how can you expect an intelligent response.

What can I add to get an intelligent response then?

[Farley1324]

What can I add to get an intelligent response then?

Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)

Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)

[dannyesh]

Read the stickies and look around at reputable novice routines such as

Thanks for the response.

I'm doing all of that, I'm on my second bulk right now, I'm really way beyhond the basics, just wondering if my routine is good or not, I've been doing well, atleast my body responds well, just curious if this routine can get optimal. I don't know everything, obviously, just wanted to know if this routine can be rearrenged or some stuff that I'm too stupid to realize

[Farley1324]

Thanks for the response.

I'm doing all of that

You're checking the stickies, picking a reputable novice routine, and following it? Then your routine is good to go

[dannyesh]

You're checking the stickies, picking a reputable novice routine, and following it? Then your routine is good to go

Yes sir !
The main reason why I chose to post here is because of people on my gym, cringe when they see me doing for example Shoulders one day and the next day I do Chest, I feel fine and my reps are getting stronger ...

[Farley1324]

Yes sir !
The main reason why I chose to post here is because of people on my gym, cringe when they see me doing for example Shoulders one day and the next day I do Chest, I feel fine and my reps are getting stronger ...

I don't think any of the routines in the sticky have 'shoulders' one day and 'chest' the next. Quite certain they don't, actually. You seem to be confused about something.

And nobody cares what the people at the gym think

[dannyesh]

I don't think any of the routines in the sticky have 'shoulders' one day and 'chest' the next. Quite certain they don't, actually. You seem to be confused about something.

And nobody cares what the people at the gym think

Yea I know, I just choose a PPL routine and adapted

[Farley1324]

Yea I know, I just choose a PPL routine and adapted

How much do you squat and deadlift?

[dannyesh]

How much do you squat and deadlift?

Squat - 264 lbs

Deadlift (last time I was doing it) - 176ish lbs

[Farley1324]

Squat - 264 lbs

Deadlift (last time I was doing it) - 176ish lbs

1-You are probably not squatting with proper form/depth

2-You need to seriously re-evaluate your "I have huge legs so I don't need to do them often"

[dannyesh]

1-You are probably not squatting with proper form/depth

2-You need to seriously re-evaluate your "I have huge legs so I don't need to do them often"

I should be squating with less weight? My form isnt bad, and to lift the 264 lbs I have someone spotting me, my main concern is the shoulder day, I guess I need to incorporate it somewhere else :/

[Farley1324]

I should be squating with less weight? My form isnt bad, and to lift the 264 lbs I have someone spotting me, my main concern is the shoulder day, I guess I need to incorporate it somewhere else :/

YouTube us a video example of your squat, if you would please.

If you had a spotter helping you, you didn't squat that weight.

If you had these genetically huge legs you mention in OP, you'd probably be lifting a hell of a lot more weight than a spotter-asssited 264 lbs that was probably a partial range of motion.

Nail down your squat form, squat more often, progressively build more and more weight on those squats.

[dannyesh]

YouTube us a video example of your squat, if you would please.

If you had a spotter helping you, you didn't squat that weight.

If you had these genetically huge legs you mention in OP, you'd probably be lifting a hell of a lot more weight than a spotter-asssited 264 lbs that was probably a partial range of motion.

Nail down your squat form, squat more often, progressively build more and more weight on those squats.

Ok thanks man really good help !!!

Ill be rolling legs twice a week for now on!
Can you link me a good PPL routine, in your opinion off ! Ill tweak it a bit, I just want to know when I should be doing my shoulder exercises

[rsid97]

Ok thanks man really good help !!!

Ill be rolling legs twice a week for now on!
Can you link me a good PPL routine, in your opinion off ! Ill tweak it a bit, I just want to know when I should be doing my shoulder exercises

Question. Why are you tweaking anything? The programs that are reputable and in the stickies are there because they are good as they are. If you're tweaking stuff then you're not running the 'good PPL routine' anymore.