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Please rate my routine, want some tips on it before I end my rest day, and the routine thread doesn't seem to be giving it any attention.
Have an ABCDXXX routine.
Back:
4x10 Seated low rows
4x8 High rows
4x8 Lat pulldown
4x6 Deadlift
4x12 weighted situps
Leg:
4x8-10 leg press/squat machine (usually leg press, can't freeweight squat, feelsbadman)
4x10 leg extentions
4x10 leg curls (on your stomach things)
4x8-10 inner thigh squeeze machine
3x16-20 standing calf raises
Another 2-3x16-20 seated calf raises
I abuse the fuck out of my calves.
Chest/triceps:
4x8-10/failure DB bench
4x10 flies
4x8-10 incline bench
4x10-12 tricep pulldown
4x10-12 tricep overhead press machine
Isolation day (4th day):
4x10 OHP
4x10-12 curls
3x10 isolating curls on the pad thing
4x10 shrugs
4x10-12 weighted situps
4x16-20 hand grippers, I have a set of heavygrips at home that I use while drinking my shake, forearms are kinda secondary for me.
After every workout I come home and drink 1 scoop of serious mass with 2 cups of whole milk, getting me ~950 extra calories on workout days. Other days I just eat heavy.
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>>38719994
pls respond
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>>38719994
Replace lat pulldown with pull-ups
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It's oké. Maybe a bit much if you ain't pinning. And you don't need the supplements .
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>>38721617
Not OP, but what if I'm too much of a weak pansy to do pull-ups?
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>>38721617
Can I ask why?
>>38721920
All natty here baby. No worries, I plan to get off serious mass after another 20lbs.
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>>38719994
Garbage
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>>38719994
It's complete shit.
Once a week frequency.
Stupid high volume for a beginner
Zero form of progression
Doing random ass exercises that you don't need and skipping important ones
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>>38724189
Should I remove a rest day? What important exercises am I missing? I just added more onto my SS routine and changed up the scheduling.
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>>38724451
The fact you don't even know what the biggest thing you're missing is means you should just follow an actual proper routine, maybe add in a few accessories to it if you like doing them.
Your biggest thing is you have no form of progression, how are you going to make yourself stronger, daily, weekly, monthly progression? That's pretty much the most important part of a routine, you aren't going to improve yourself if you keep going in and doing the same thing.
Your exercise selection isn't too terrible, but there's things that are just why, like hip adduction, but that probably doesn't matter too much either way.
Your frequency is low, I'm don't know what you can and can't handle, but twice a week is usually fine for most people, one is most likely a lot of wasted potential.
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>>38724635
I do hip adduction because it helps me with guard in Jiu Jitsu.
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>>38724635
Also, thanks for the advice. I'll look at changing it up, but I'm past SS and don't know where to go from there. I don't like the fact SS focused so heavily on big lifts and left a lot of things out.
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