Relevant info:
65 kg (143 pounds)
167 cm (5'6'')
Bench press: from 40 to 62,5 kg (from 88 to 137)
Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).
I'm a guy of 23 and I have been lifting fairly consistently for almost two years now. My main goal is aesthetics. In recent months, I have been following the PPL routine or, rather, PLP. It has given me results, especially chest and triceps but also strength in general. Right now I am restructuring the schedule, mainly because I only have been able to hit the delts directly once a week. I feel they are lacking. I'm not sure if this is the right place, but I thought I could share my routine and ask you guys for feedback. I have two slightly different chest days. The rest is the same.
As I said, my main goal is aesthetics. So what do you guys think could be improved here? Should I drop or add something?
Monday - Chest/front and middle delts/triceps
- Bench press - the goal is 3 x 10 before I'll increase the weight, but often it becomes something like this 1 x 7, 2 x 6, 1 x 5
- Incline dumbbell press 3 x 8-12
- High cable crossovers 3 x 8 -12
- Dips 3 x 8-12
- Dumbbell shoulder press 3 x 8 -12
- Lateral raises 3 x 8 - 12
- Skullcrushers 3 x 8 -12
- Triceps pushdowns 4 x 8 -12
Tuesday/Friday- Back/biceps/rear delts
- Deadlift 4 x 5 - 8
- Barbell rows 3 x 8 -12
- Lats pulldown 3 x 8 - 12
- Wraparound row 3 x 8 -12
- Biceps curls 3 x 8 - 12
- Preachers curls 3 x 8-12
- Cable curls 3 x 8 - 12 (usually do a drop set as well)
- Cross hammer curls 3 x 8
- Face pulls 3 x 8 -12
Wednesday/Saturday - Legs
- Bulgarian split squats 3 x 8 - 12
- Leg press 4 x 8 - 12
- Hip thrust 3 x 8 -12
- Rear kick machine 3 x 8 -12
- Leg curls 3 x 8 -12
- Seated calf raise 3 x 8 - 12
Thursday - Chest/front and middle delts/triceps
- Incline bench press 3 x 5
- Benchpress 3 x 8 -12
- Same order of exercises from Monday
Sunday - Rest
And the cycle repeats.
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Thread: Feedback on my training routine
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10-16-2021, 07:45 AM #1
Feedback on my training routine
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10-16-2021, 07:59 AM #2
Some thoughts in case it helps:
- At your weight & lifts, that much volume and working out 6 days/week is likely unhelpful. You may want to work out less & focus on continuing to increase your lifts, which will help greatly with aesthetics.
- 2 x 12 = 24 sets of curls/week + 2 drop sets after all those pulls is esp overkill for you
- If you're deadset on a 6 day PPL, consider dropping volume way down & including more variety between each of the 2 PPL days
- The seated calf raise 2x/week is a waste of time; do them standing
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10-16-2021, 08:35 AM #3
What he said ^^^. Your Monday, Tuesday or Friday volume is the same volume as I do in a week. So you are doing about 4x the volume I do in a week. This is a case where more isn't necessarily better.
Curls for example. I do 6 sets per week for my biceps. You do 24. I do 8 sets per week for shoulders, you do much more than that.Last edited by paulinkansas; 10-16-2021 at 08:44 AM.
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10-16-2021, 08:50 AM #4
Big agree on dropping seated calf raises. I can’t imagine a greater waste of time in the gym.
Do them standing, or one legged with bodyweight, or on a leg press.
Pause at the top and bottom of the rep for at least 3 seconds. Kill the stretch reflex of the Achilles tendon. None of that bouncy BS.Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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10-16-2021, 08:59 AM #5
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10-16-2021, 09:05 AM #6
I would probably cut back to 3-4 days per week tbh. I’ve been lifting 10 yrs on/off and still lift every other day so I can recovery properly and still go balls to the wall on my workout days. If aesthetics are your goal, you don’t need to lift every day and do every exercise out there. Just the important ones. Go in 3-4 days per week and hit 3 compounds to cover the whole body (ex: bench/db rows/squats). Then hit 3 isolation exercises for muscles you want to emphasize (ex: curls/tricep pushdowns/lateral raises). I like to do it as a circuit to help stay lean.
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10-16-2021, 09:06 AM #7
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10-16-2021, 09:07 AM #8
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10-16-2021, 09:20 AM #9
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10-16-2021, 09:38 AM #10
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10-16-2021, 09:58 AM #11
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10-16-2021, 10:00 AM #12
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10-16-2021, 10:08 AM #13
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10-16-2021, 01:21 PM #14
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10-16-2021, 01:33 PM #15
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