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  1. #1
    Registered User MORAD94's Avatar
    Join Date: Oct 2018
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    is my workout routine enough ?

    Hi guys so here is my question i train 3 time a week for around 2h 30min to 3 hours:
    -Monday chest and biceps and triceps :
    chest 6 exercises, 4 sets of 10-8 reps each exercise :bench press,incline, flyes,dips chest press with diffrents grips
    biceps and triceps: super-sets 4 exercises 4 sets of 10-8 reps .



    -Tuesday back and biceps triceps:
    Back 6 exercises, 4 sets of 10-8 reps each exercise : lat pull down Different grips,barbel row, row machine,deadlift...
    biceps and triceps: super-sets 4 exercises 4 sets of 10-8 reps.just like i did in Monday

    -Thursday shoulders and legs:
    shoulders : front delt 2 exercises 4 set of 10reps mid delt 2 exs 4 sets of 10 reps , back delt the same 2 exercises 4 set of 10 reps for each exercises.
    legs : 6 execices 4 to five sets of 6to 10 reps

    note: i try to go heavy on my last sets.
    i do Abs at home.
    i would like to hear your opinion on my routine,
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  2. #2
    Registered User DCSpartan's Avatar
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    Go to the workout porgram part of the forum.

    3 hour workouts are stupid and counterproductive.

    Go pick a beginners routine.
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  3. #3
    Registered User HahaRaptor's Avatar
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    No need to workout for that long, after a while (45-90 mins depending on your body) you will start to produce cortisol which isn't good for testosterone
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