Workout intensity / length questions & critique

[alwilson000]

Hello,

I’m 40 and have been training 5-6 days per week for the last 6 years or so. I have always done pretty long workouts - 90-120min including warm ups & stretching. I have been doing Push, Pull, Legs twice a week with one rest day. I’m happy with that routine - my questions have to do with workout length, number of exercises per muscle, number of sets. I have no problem putting in the time, but I want to be sure I’m making the most of what I’m doing.

Please critique my routine and offer any suggestions you have. Thank you!!

This is what I am doing currently:

LEGS & CORE
Smith Machine Squat 4 x 10 x 200lbs
Smith Machine Calf Raise 4 x 25 x 220 lbs
Smith Machine Lunges 3 x 10 x 80 lbs
Ab Crunch Machine 3 x 25 x 135 lbs
Goblet Squat 3 x 12 x 55 lbs
Thigh abductor 2 x 15 x 165 lbs
Thigh adductor 2 x 15 x 175 lbs
Cable Wood Chop 3 x 20 x 65 lbs
Leg Extensions 3 x 10 x 145 lbs
Leg Press 4 x 10 x 478 lbs
Calf press on Leg Press 4 x 25 x 478 lbs
Leg Raises on Parallel Bars 3 x 15
Using BFR bands:
Leg Press 3 x 12 x 215 lbs
Calf Press on Leg Press 3 x 10 x 215 lbs

PUSH DAY - Chest, Triceps, and Shoulders
Cable Crossovers 3 x 10 x 55lbs
Smith Machine Shoulder Press - 3 x 10 x 80 lbs
Incline Bench Press 3 x 10 x 90 lbs
Reverse Grip Bench Press 3 x 10 x 140 lbs
Decline Bench Press 3 x 10 x 140lbs
Low Cable Crossovers 3 x 8 x 55 lbs
Arnold Dumbell Press 4 x 10 x 45 lbs
Front Dumbell Raise 3 x 10 x 75 lbs
One-arm Side Laterals 3 x 10 x 75 lbs
Tricep kickback 3 x 10 x 55 lbs
External & Internal Rotation 2 x 15 x 40 lbs
Reverse grip Triceps Pushdown 3 x 10 x 60 lbs
Dips 3x10
Using BFR bands:
Triceps Extensions 2 x 20 x 50 lbs
Shoulder Press 2 x 12 x 55lbs
Chest Press 3 x 12 x 60 lbs

PULL DAY - Back, Biceps, and Traps
Deadlifts 3 x 7 x 220 lbs
Barbell Shrugs 3 x 15 x 200 lbs
Seated Cable Row 3 x 10 x 145 lbs
Pull ups 2 x 10 Wide Grip, 2 x 10 Narrow Grip
Incline Hammer Curl 4 x 8 x 60 lbs
Single Arm Cable Biceps Curl 4 x 10 x 25 lbs
Standing Cable Biceps Curl 2 x 10 x 35L/25R lbs
Dumbell Shrugs 3 x 15 x 60 lbs
Dumbell Carry 150’ x 90 lbs (x3)
Wide Grip Lat Pulldown 3 x 10 x 140 lbs
Using BFR bands:
Seated Cable Row 3 x 20 x 110 lbs
Zottman Curls 3 x 12 x 30 lbs
Pull ups x 12

[TolerantLactose]

https://forum.bodybuilding.com/showt...hp?t=177974991

[drudixon]

Not being rude, just I see little value in most of the exercises you do. 5*5 high bar squats and rdls could replace almost your entire leg day. You look good, just there's more bang for your buck with basic compound lifts.

[willybrokeback]

I think one of the underrated tenets of weight training is basically doing what will keep you coming back. That being said, that is an insane amount of exercises to do 5-6 times per week. Especially if you are natty. I pretty much do 3 exercises per body part (not on the same day, one per day) with somewhere in the 6-12 rep range and I find my strength and muscle gains are just as good as when I spent hours per session. I do go 6 days though, but I am usually out in 45 minutes. Again, I am not sure you are getting the most bang for your buck, but if you like it and it works...carry on.

[adamgentile]

I will also add that is a crazy amount of exercises. Sooner or later the muscles will shrink or see no growth from this heavy work load.

I'm a fan of P/P/L as well.

To keep it simple:
Pick 3 exercise for each bodypart, maybe just 2 for biceps and triceps.
10-12 total sets for the bigger muscle groups like chest, back, legs and even delts.
6-8 total sets for smaller muscle groups like biceps, triceps, calves and abs


Tricep kickbacks - 55lbs!?! Curious to see how the form is on this.

[blue9steel]

You've got a lot of volume but pretty low intensity. Realistically though before we can offer meaningful feedback you have to tell us what you're unhappy with on your current routine.