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  1. #1
    Registered User SaulGuzman's Avatar
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    Thoughts about my workout

    Would you add, drop or change anything? (Not DL, I know, I hate it).

    I'm using variations of pushups for triceps to add more bulk to the chest and because I felt like the isolated triceps work just taxes my elbow without bringing significant gains that BP, dips, and pushups weren't bringing yet to the table.

    Upper A
    BP 3 x 6-10
    Inverted Row 3 x AMRAP
    DB OHP 3 x 6-12
    Face Pull 3 x 8-12
    Ring Pushups 3 x AMRAP + DB Curl 3 x 8-12

    Lower A
    SQ 3 x 6-10
    Ring Pullups 3 x AMRAP
    Split SQ 3 x 10-15
    Leg Curl 3 x 10-15
    Calf Raises 3 x 15-20 + Abs work

    Upper B
    BP 3 x 6-10
    Cable Row 3 x 8-12
    Dips 3 x AMRAP
    Reverse Flies 3 x 12-15
    Diamond Pushups 3 x AMRAP + Hammer Curl 3 x 6-10

    Lower B
    SQ 3 x 6-10
    Ring Pullups 3 x AMRAP
    Goblet SQ 3 x AMRAP
    Leg Curl 3 x 10-15
    Calf Raises 3 x 15-20 + Abs work
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  2. #2
    Multi-Platinum User radrd's Avatar
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    One change is to add a hinge movement. I would do RDLs instead of traditional deadlifts. Cable pull-throughs or even kettlebell swings could be alternatives.

    Not sure why you have pull ups on lower day. That's where I would swap in the hinge. Do pull ups on upper days.
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  3. #3
    Registered User paulinkansas's Avatar
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    Add upright DB rows, and shrugs.
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by radrd View Post
    One change is to add a hinge movement. I would do RDLs instead of traditional deadlifts. Cable pull-throughs or even kettlebell swings could be alternatives.

    Not sure why you have pull ups on lower day. That's where I would swap in the hinge. Do pull ups on upper days.
    ^ this

    If you don't like RDL you could do any other hinge or hamstring/glute dominant movement to try to balance it out.

    I prefer 45 degree rounded back extensions to focus on the hamstrings & glutes
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    Registered User air2fakie's Avatar
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    Looks pretty push heavy from a compound upper & lower perspective, which is fine if that's what you want to do.
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    Registered User SaulGuzman's Avatar
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    Thanks to all!

    Originally Posted by radrd View Post
    Not sure why you have pull ups on lower day.
    Just to split compounds and maintain better performance in each of them.

    Originally Posted by radrd View Post
    One change is to add a hinge movement.
    Good point. I thought SQ and variations would compensate, but I should definitely go for a hinge exercise and move pullups to upper days.

    Originally Posted by Camarija View Post
    If you don't like RDL you could do any other hinge or hamstring/glute dominant movement to try to balance it out.

    I prefer 45 degree rounded back extensions to focus on the hamstrings & glutes
    Yup. I don't like DL, swings and good mornings in general (RDL, sumo DL and SLDL includes).

    Back extensions sounds good to me, I'll add them! For hamstrings I'm doing leg curls. Should I add hip thrust for glutes? Idk if pull through (or another exercise) would work instead of HP because I have never done pull throughs.

    Originally Posted by paulinkansas View Post
    Add upright DB rows, and shrugs.
    Do you think it's worth it even if I don't want to develop my traps and forearms a lot?

    Originally Posted by air2fakie View Post
    Looks pretty push heavy from a compound upper & lower perspective, which is fine if that's what you want to do.
    I'm sorry. English is not my mother tongue and I misunderstood your comment. What do you mean?
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  7. #7
    Masstrophysicist Camarija's Avatar
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    Originally Posted by SaulGuzman View Post
    For hamstrings I'm doing leg curls. Should I add hip thrust for glutes? Idk if pull through (or another exercise) would work instead of HP because I have never done pull throughs.
    Just one major hamstring or glute compound movement per lower day + leg curl would be fine.

    There's no need to do more than that, just find what works best for you.

    If you find you prefer hip thrust or heavy pull throughs, instead of RDL or back extension, go for it
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  8. #8
    Registered User paulinkansas's Avatar
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    Originally Posted by SaulGuzman View Post
    Do you think it's worth it even if I don't want to develop my traps and forearms a lot?
    It would not be worth it because it does not fit within your parameters. For me, it's like not learning to tap dance or do ballet. It does not fit within my parameters.
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  9. #9
    Registered User SaulGuzman's Avatar
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    Taking into account all your advice, I made the corresponding changes. Now does it look good or is there something else to change?

    Upper A:
    BP 3 x 6-10
    Ring Pullups 3 x AMRAP
    DB OHP 3 x 6-12
    Inverted Row 3 x AMRAP
    Hammer Curl 3 x 6-10 + Reverse Flies 3 x 12-15

    Lower A:
    SQ 3 x 6-10
    Back Extensions
    Split SQ 3 x 10-15
    Leg Curl 3 x 10-15
    Calf Raises 3 x 15-20 + Abs Work

    Upper B:
    BP 3 x 6-10
    Ring Pullups 3 x AMRAP
    Dips 3 x AMRAP
    Cable Row 3 x 8-12
    Pushups 3 x AMRAP + Face Pull 3 x 8-12

    Lower B:
    SQ 3 x 6-10
    Pull through OR Hip thrust
    Goblet SQ 3 x AMRAP
    Leg Curl 3 x 10-15
    Calf Raises 3 x 15-20 + Abs work
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  10. #10
    Multi-Platinum User radrd's Avatar
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    Looks pretty solid to me. I'd run it and see how it goes. It's smilar to routines I've successfully run in the past couple years.

    I did find that ring push ups gave me shoulder issues and ring pull ups gave me elbow issues, but plenty of people do them just fine. Everyone is different and the key with doing your own programming is to pay close attention to what's working and what isn't. DOMS is to be expected but joint and tendon issues are red flags. Pushing through will only make it worse. Making simple changes can alleviate them entirely.
    Last edited by radrd; 03-31-2023 at 06:53 AM.
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  11. #11
    Registered User SaulGuzman's Avatar
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    Fine. I'll run it and come back in a couple of months to share my experience. Thanks a lot!

    Just one more thing. For OHP I usually do seated dumbbell press with bench at 75º or Smith Press at 60º. From your experience, which do you consider to be the best options for OHP?
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by SaulGuzman View Post
    Fine. I'll run it and come back in a couple of months to share my experience. Thanks a lot!

    Just one more thing. For OHP I usually do seated dumbbell press with bench at 75º or Smith Press at 60º. From your experience, which do you consider to be the best options for OHP?
    Personal preference

    Good luck brother
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  13. #13
    Multi-Platinum User radrd's Avatar
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    Originally Posted by SaulGuzman View Post
    Fine. I'll run it and come back in a couple of months to share my experience. Thanks a lot!

    Just one more thing. For OHP I usually do seated dumbbell press with bench at 75º or Smith Press at 60º. From your experience, which do you consider to be the best options for OHP?
    For OHP, I always prefer standing, but 75 is going to involve less upper pec than 60. Just depends on your goals.
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