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Rate my workout program
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Thread: Rate my workout program
03-24-2023, 06:29 AM
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#1
- DZdun7
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- DZdun7
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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?
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?
03-24-2023, 06:39 AM
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#2
03-24-2023, 06:57 AM
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#3
03-24-2023, 07:04 AM
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#4
- DZdun7
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- DZdun7
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Originally Posted By bsmit107⏩
What would be a better routine where I can train every other day then?No....this is not an ideal workout for a natural lifter.
You need more frequency/less daily volume
You need more frequency/less daily volume
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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