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ยป Rate my workout program
  1. Results 1 to 4 of 4
post 1679513223 03-24-2023, 06:29 AM
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#1
  1. DZdun7
  2. Registered User
  1. DZdun7
  2. Registered User
  3. Join Date: Oct 2013
  4. Age: 31
  5. Posts: 1,656
  6. Rep Power: 1650

Rate my workout program

Will I make gains on this program?

Monday - Chest / Triceps

Bench Press / Incline Press (rotating each workout): 3(8,8,8)
Pec fly: 4(8,8,8,8)
Machine Press: 3(8,8,8)
Seated Dips / Close Grip Bench (rotating each workout): 3(10,10,10)
Rope Pull down: 3(10,10,10)

Wednesday - Back / Biceps

Bent Over Row / wide grip pull ups (Rotating each workout) 3(8,8,8)
lat pull down / low row (rotating) 3(8,8,8)
Back machine of some sort: 3(8,8,8)
Barbell Curl: 4(10,10,10,10)
Cable curl: 3(10,10,10)

Friday - Shoulders / Forearms / Traps

Overhead Press: 3(8,8,8)
lateral raise: 4(10,10,10,10)
reverse pec decK: 4(10,10,10,10)
trap leverage shrug: 4(10,10,10,10)
forearm rope roller: 3-4 sets

Sunday - Legs
Squat / Leg press (rotating) 3-4 sets(8,8,8,8)
Leg extension: 4(8,8,8,8)
Lying leg curl: 3(8,8,8,8)
seated / standing calf raise (rotating) 4(15,15,15,15)

I train every other day and aim to up the weight by 5 lbs each workout. Is this enough volume for somebody who has been training for quite awhile now?
post 1679513653 03-24-2023, 06:39 AM
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#2
  1. DZdun7
  2. Registered User
  1. DZdun7
  2. Registered User
  3. Join Date: Oct 2013
  4. Age: 31
  5. Posts: 1,656
  6. Rep Power: 1650
Bump
post 1679514513 03-24-2023, 06:57 AM
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#3
  1. bsmit107
  2. Living in 3024
  1. bsmit107
  2. Living in 3024
  3. Join Date: May 2010
  4. Location: Georgia, United States
  5. Posts: 21,085
  6. Rep Power: 189967
No....this is not an ideal workout for a natural lifter.

You need more frequency/less daily volume
post 1679514843 03-24-2023, 07:04 AM
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#4
  1. DZdun7
  2. Registered User
  1. DZdun7
  2. Registered User
  3. Join Date: Oct 2013
  4. Age: 31
  5. Posts: 1,656
  6. Rep Power: 1650
Originally Posted By bsmit107
No....this is not an ideal workout for a natural lifter.

You need more frequency/less daily volume
What would be a better routine where I can train every other day then?

I am hitting everything twice every 8 days. I know ppl say you should be hitting it twice every week, but that is fairly close.
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