bdavid
New member
- Awards
- 0
Just wanted some feedback on my current workout routine. I wanted to know if I'm doing too much, or not enough and if I'm taking enough rest days really.
Day 1: chest
Incline or flat barbell bench 4x8-10
Incline or flat barbell bench (which ever one I didn't do before) 4x8-10
Incline or flat flys super setted with Dumbell pull overs: 4x10
Pec deck or cable cross overs: 3-4x10-15
Day 2: back
Barbell bent over rows: 4x8-10
Barbell deadlifts: 4x8-10
Wide grip pull ups: 4x8-10
Wide grip lat pull downs: 2x15
Parallel grip chin ups: 4x8-10
Cable rows: 3x12-15
Sometimes cable lat push downs: 3x10
Day 3: rest
Day 4:
Shoulders and calves: seated barbell shoulder press down to the chin: 4x8-10
Barbell front raises: 4x8-10
Arnold press or Dumbell shoulder press: 4x8-10
Lateral raises super set with 45 degree incline bench delt flys: 4x8-10
Cable upright rows: 4x10-15
Calf raises: 4x15-20
Day 5: arms
Weighted dips: 4x8-10
Close grip bench press: 4x8-10
Rope push downs or straight bar push downs: 4x8-10
Barbell curls: 4x8-10
Preacher or spider curls: 4x8-10
Dumbell incline curl super set with reverse grip barbell curls: 4x8-10
Cable curls super set with tricep push downs: 3x10 or so
Day 6: legs
Back squats: 4x8-10
Front squats: 4x8-10
Romain deficit deadlifts: 4x8-10
Leg extensions super setted with lunges: 4x8-10
Seated Calf raises super setted with standing Calf raises: 4x15-20
Day 7: rest
Thats just what I do on average, but for compound lifts I'll change it up and go heavy to see where my max is (reps of 12, 10, 8, 6, 4, 2, 1, 1) for deads, squats, and bench. I'll also occasionally do 5x5s when I need to change things up as well. I've been recently doing ten minutes of stair stepper at the end of my lifts too after I have my protein/carb shake. Goal is to keep building lean muscle. Any feedback? Thank you very much.
Day 1: chest
Incline or flat barbell bench 4x8-10
Incline or flat barbell bench (which ever one I didn't do before) 4x8-10
Incline or flat flys super setted with Dumbell pull overs: 4x10
Pec deck or cable cross overs: 3-4x10-15
Day 2: back
Barbell bent over rows: 4x8-10
Barbell deadlifts: 4x8-10
Wide grip pull ups: 4x8-10
Wide grip lat pull downs: 2x15
Parallel grip chin ups: 4x8-10
Cable rows: 3x12-15
Sometimes cable lat push downs: 3x10
Day 3: rest
Day 4:
Shoulders and calves: seated barbell shoulder press down to the chin: 4x8-10
Barbell front raises: 4x8-10
Arnold press or Dumbell shoulder press: 4x8-10
Lateral raises super set with 45 degree incline bench delt flys: 4x8-10
Cable upright rows: 4x10-15
Calf raises: 4x15-20
Day 5: arms
Weighted dips: 4x8-10
Close grip bench press: 4x8-10
Rope push downs or straight bar push downs: 4x8-10
Barbell curls: 4x8-10
Preacher or spider curls: 4x8-10
Dumbell incline curl super set with reverse grip barbell curls: 4x8-10
Cable curls super set with tricep push downs: 3x10 or so
Day 6: legs
Back squats: 4x8-10
Front squats: 4x8-10
Romain deficit deadlifts: 4x8-10
Leg extensions super setted with lunges: 4x8-10
Seated Calf raises super setted with standing Calf raises: 4x15-20
Day 7: rest
Thats just what I do on average, but for compound lifts I'll change it up and go heavy to see where my max is (reps of 12, 10, 8, 6, 4, 2, 1, 1) for deads, squats, and bench. I'll also occasionally do 5x5s when I need to change things up as well. I've been recently doing ten minutes of stair stepper at the end of my lifts too after I have my protein/carb shake. Goal is to keep building lean muscle. Any feedback? Thank you very much.