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My Training Routine - Advice Needed

Adam9067

Adam9067

Full Member
Push - Chest, Shoulders, Triceps

Flat Barbell Bench
Incline Dumbell Bench
Seated Shoulder Dumbell Press or OHP
Lateral Raises
Rear Delt work
Tricep work

Pull - Back, Biceps

Pull ups
Rack pulls
Bent Over BB Rows or DB Rows
Lat Pulldown
Hyperextensions for lower back
Bicep work

Legs

Squats
Leg Extensions
SLDL or Hamstring Curls or maybe both
Calve Work

Am a missing anything here, maybe some shrugs for traps on Pull day?

For the main compound movements i am going to be doing high reps to warm up then increase the weight each set and lower the reps till i am doing 4 or 5 reps.

So for example on Bench press it would be 15,12,10,8,6,4 each time increasing the weight.

What do you think?
 
Put shoulder press on back day and rear delts,

Rear delts is a tiny muscle very hard to isolate IMO unless you have a v,good machine so would do someting like face pulls on back day.

Shoulder pressing after bench pressing is always restricted weight wise due to tricep fatigue so best not done on same day for maximum benefit.
 
round 2 said:
Put shoulder press on back day and rear delts,

Rear delts is a tiny muscle very hard to isolate IMO unless you have a v,good machine so would do someting like face pulls on back day.

Shoulder pressing after bench pressing is always restricted weight wise due to tricep fatigue so best not done on same day for maximum benefit.
Click to expand...

Yeah i like face pulls

Putting rear delts on back day makes sense, but why shoulder press on back day??

The way i am training just now is pretty much the same as that what i posted above but i have a extra day dedicated to shoulders

So currently i am doing Chest/Tris, Back/Bis, Legs, Shoulders

Just was thinking of changing it to PPL as i have read that is one of the best ways to maximise muscle growth rather than a body part split.
 
Your triceps will fail before your shoulders if you shoulder press after chest.
So i just do laterals on chest day.

Plus you will work your your shoulders and triceps twice in one week rather than once.
 
Pretty much same set up as mine.. but I’d add weighted dips on push day before felt work

Rest looks good imo

I have a separate arm day mind
 
Every compound chest movement you have there, hits delts hard. I wouldn’t worry about anything giving way before anything else. Just make sure you’re improving every session across every exercise
 
Adam9067 said:
Push - Chest, Shoulders, Triceps

Flat Barbell Bench
Incline Dumbell Bench
Seated Shoulder Dumbell Press or OHP
Lateral Raises
Rear Delt work
Tricep work

Pull - Back, Biceps

Pull ups
Rack pulls
Bent Over BB Rows or DB Rows
Lat Pulldown
Hyperextensions for lower back
Bicep work

Legs

Squats
Leg Extensions
SLDL or Hamstring Curls or maybe both
Calve Work

Am a missing anything here, maybe some shrugs for traps on Pull day?

For the main compound movements i am going to be doing high reps to warm up then increase the weight each set and lower the reps till i am doing 4 or 5 reps.

So for example on Bench press it would be 15,12,10,8,6,4 each time increasing the weight.

What do you think?
Click to expand...
back..pull ups, rack pulls, bb rows------ if you can do these exercises back to back you are either using pussy weights or are a bullshitter.
 
JANIKvonD said:
Pretty much same set up as mine.. but I’d add weighted dips on push day before felt work

Rest looks good imo

I have a separate arm day mind
Click to expand...

I will probably do arms on their own every once in a while as well just for something different.

Push
Pull
Legs
Arms

Sounds good.
 
rasp said:
back..pull ups, rack pulls, bb rows------ if you can do these exercises back to back you are either using pussy weights or are a bullshitter.
Click to expand...

I've only just started training again recently and for back i've been doing a lot of pull ups and rows

Going to add in rack pulls though and see how it goes
 
How are you planning to run this matey? So are you only going to train 3 days a week or are you going something like P, P, L, off, and repeat.
 
Adam9067 said:
I will probably do arms on their own every once in a while as well just for something different.

Push
Pull
Legs
Arms

Sounds good.
Click to expand...

push, pull, arms, legs

gives your triceps time to recover after arms (as you'll train legs between them). arm day I only have in because i'm tall & they need more work thank anything else to make me look more balanced.

my arm day is extremely heavy.. i'm as fucked training them, as I am push or pull
 
s man said:
How are you planning to run this matey? So are you only going to train 3 days a week or are you going something like P, P, L, off, and repeat.
Click to expand...
Probably do one day training and one day rest and just keep doing that depending on how i feel. If i feel i need more rest ill have an extra day off.

Might do PPL and have an extra arm day if i feel like it.
 
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