Thread replies: 6
Thread images: 2
Thread images: 2
Anonymous
Please rate my workout 2016-12-22 05:36:57 Post No. 39768071
[Report] Image search: [Google]
Please rate my workout 2016-12-22 05:36:57 Post No. 39768071
[Report] Image search: [Google]
Hi /fit/. Please rate and provide any tips for making my workout better. I can provide stats if needed.
Day 1: Back
Deadlift (4 sets, 12-10-8-6 reps)
Lat Pulldown (4 sets 15-12-8-6) + drop set to fail
Bent over row (4 sets 15-12-8-6) + drop set to fail
Dumbbell row (4 sets 15-12-8-6) + drop set to fail
Seated row (4 sets 15-12-8-6) + drop set to fail
Hyperextensions (4 sets 20 reps)
Day 2: Shoulders + abs
Shoulder Press (4 sets 15-12-8-6) + drop set to fail
Upright row (4 sets 15-12-8-6) + drop set to fail
Shrugs (6 sets 20-20-12-12-6-6)
Military raise behind neck (6 sets 20-20-15-15-10-10) super set with front raise
Front raise (6 sets 15-15-10-10-6-6)
Leg raises (4 sets 25 reps)
Day 3: Arms + abs
Seated dumbbell curl (4 sets 15-12-8-6) + drop set to fail
Standing ez bar curl (4 sets 15-12-8-6) + drop set to fail
Hercules cable curl (4 sets 15-12-8-6)
21's (2 sets)
15's (2 sets)
Cable curls (4 sets 15-12-8-6) + drop set to fail
Skull crushers (4 sets 15-12-8-6) + drop set of 20reps
Cable pull down (4 sets 15-12-8-6) +drop set to fail
Tricep push down (5 sets 15-12-8-6-4)
Leg raises (4 sets 25 reps)
Day 4: Legs + abs
Squats (4 sets 12-10-8-6)
Leg press (4 sets 15-12-8-6)
Leg curl (4 sets 15-12-8-6) + drop set to fail
Standing calf raise (5 sets 25)
Leg raises (4 sets 25 reps)
Crunches (4 sets 20 reps)
Day 5: Chest
Bench Press (4 sets 12-10-8-6) + drop set to fail
Incline Bench Press (4 sets 12-10-8-6) + drop set to fail
Dumbbell flys (4 sets 15-12-8-6)
Cable flys (4 sets 15-12-8-6) + drop set to fail
Pectoral flys (4 sets 15-12-8-6) + drop set to fail
>>
>>39768071
Two things:
>It's a bro split.
The general consensus is that training each muscle group twice a week is the best way to achieve hypertrophy. Depending on the muscle group even more is possible.
I'd recommend completely switching routines to something like a push/pull/legs(PPL) routine, an upper/lower split or something like Wendler 5/3/1 which is what I do.
>Way to many accessories
You don't need that many.
Do your compounds first, then do a couple of accessories.
This is what my upper body days look like for instance with Wendler 5/3/1 Boring But Big
>Primary movement, heavy bench or heavy OHP
>Secondary movement, light bench or light OHP
>At least one pulling movement, some variation of rows or pull ups. I usually do both rows and pull ups though.
>Any sort of accessory, couple sets of incline bench, curls, triceps stuff etc.
>>
File: latest.png (8KB, 512x512px) Image search:
[Google]
8KB, 512x512px
>>39768741
>The general consensus is that training each muscle group twice a week is the best way to achieve hypertrophy.
Trained for size with 3x frequency, will I explode?
>>
>>39769158
3 lines up optimally with muscle protein synthesis, but you have to be careful with recovery
>>
>>39768741
>5/3/1
nigga Wendover might say this is an intermediate program but unless you're in 3/4/5 club the progression is so fucking slow and boring I want to die. look into Doug Hepburn's routines. he's got 3 named A, B, C. simplistic and you can add accessories if you want.
>>
>>39768071
read the sticky before posting on my board again
Thread posts: 6
Thread images: 2
Thread images: 2