Training Program - Where Can I Improve

Kodaraw

New member
I will start off with three things to keep in mind: 1) Doctors have told me I can never deadlift. So, there will be no deadlifts. 2) Same goes for squats. 3) My upper chest is lacking more than anything.

Reps will vary. I generally start at a lower weight and work my way up. Generally, I'll start with anywhere from 10-15 reps and finish with 2-4 reps.

Chest/Tris
3x Chest/Tri Dip superset.
5x Incline DB Press with slow negatives
5x Incline flies with 3-5 sec stretch
5x Plated Incline Superset - Forgot the name of them. But will do an incline Svett Press and then on last rep hold plate with pecs flexed until failure.
4x Bench Press
4x Close Grip Bench Press
5x10 Isolated Pec Deck
3x Cable Superset Burnout: Hi/Mid/Low

5x15 Plated Tricep Extension
5x DB Skull Crushers
5x Weighted Dips
5x Overhead Rope Extension
5x Single Arm Pushdown

Back/Bis
5x Pull-Up/Chin-Up Superset
5x T-Bar Rows
5x Hammer Strength Rows
5x Cable Lat Pull Down
5x Seated Row
5x Underhand Lat Pulldown
5x Hammer Strength ISO pulldown

5x Hammer Curls
4x Incline Curls
5x Concentration Curls
4x Zottman Curls
8x Barbell Curl Superset Burnouts: Reverse Curl/Regular Curl

Shoulders/Traps
5x Seated Press
3x Arnold Press
5x Leaning Side Raises
5x Front Barbell Raises
5x Upright Barbell Rows
5x Overhead Press
5x Cable rear delt pull things (can't remember name)
5x Incline Bench DB rear Delt

DB Rack Run Trap Shrug
10x Lying Chest Press Shrugs (Hard to explain this one if you don't have the machine)
5-8x Barbell Shrugs

Legs:
12x Split Squats
8x Leg Curls
5x Leg Extension
5x Lunges
8x Leg Press
8x Seated Calf
5x Barbell Calf Raises

I almost always hit abs EOD. A combination of planks, side planks, hanging leg raises, barbell crunches, weighted rope crunches, plated oblique crunches.

If reps are needed, I can supplement them. Occasionally, I will incorporate resistance bands on equipment. I try to do this once a month.
 
In my opinion your doing way to much volume. I always thought more was better until about 6 months ago when I started only working out 3 days a week and only 5 -6 exercises each workout, gains went through the roof & I feel 10x better


This is assuming your natural.
 
I'm guessing you are working out for aesthetics, based on your set and rep ranges... is that correct? Is your overall goal to gain size?

Your actual lifts look good and I halfway agree with the previous comment, though I can't say just drop volume on everything. Personally, it would be too much volume for me, but you may be different. I would try dropping some of the volume and see how that works for certain body parts. Like I said, everyone is different. My chest grows with like 3 relatively heavy sets per chest day, but I need to do mass amounts of volume for my triceps to grow. I realized that high volume for my chest wasn't the best by trial and error, which I think you should do.

I like all the workouts that you have. They're solid, mass building moves, but there are a lot of them per each workout. I would say to cut back on volume and figure out what works best for you via trial and error, with the exercises you have. Maybe mix up which exercises you do on what day and start with like 5-8 of those exercises instead of 13 (like on chest/tri day).

Hope I could help. Good luck to you!
 
Like ctoph11 said, your best bet is to pick a couple compound exercises per body part and a couple accessory & make your plan and try to progress in weight in each exercises and I promise you'll improve. progressive overload is key

I like to do reverse pyramid for compound movements and rest pause training for isolation moves,

For example for chest I do a heavy chest day and do heavy incline then flat bench, 3 sets of each doing reverse pyramid. Then on my back day I'll through in some rest pause DB flys. & that's all I do for chest & growth still occurs as long as I'm aiming for progressive overload. Keep it simple man, when you throw in too many exercises it's hard to progress.

hope this helps, good luck man.
 
You are doing too many exercises for the specified body parts you are working on. Choose 5 exercises and do 5 to 6 sets for each of those exercises per a workout day. That should be more than enough for a good workout but you are definitely overdoing the volume.
 
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