2hrs 20min, 13 exs high volume medium intensity chest day workout in gym, rate please

[justinzayn]

Flat bench fb press
1set 10kg 20rep
2set 12.5kg 15reps
3set 15 kg 12-15rep

Flat bench fly
1set 10kg db 12 reps
2set 10kg db 12reps
3set 12.5kg with 6rep then rest 6-12 rep with 10kg db

Flat barbel bench press
Starting with 7.5kg plates, 15 reps
2 set adding 2.5kg plates, 12-15 rep
3set adding 2kg more, 6rep then rest 6-12 after removing 2kg plates

Incline bench db press
1set 10kg, 15-20rep
2set 12.5kg 12-15 reps
3sets 15kg 12reps

Incline db fly
1 and 2 set 10kg 12 rep
3set 12.5kg 8-12reps bad form

Incline bench barbel press,
1set 5kg plates 20rep
2set adding 2.5kg more, 15rep
3set adding 2kg more, 10-12rep

Decline bench db press
1set 10 kg 20rep
2set 12.5kg 15rep
3set 15kg 12-15 rep

Decline bench barbel press
1set 5kg, 15rep
2set adding 2.5kg 12 rep
3set adding 2kg more, 10-12rep

Butterfly machine fly
1set pin set on 4th plate, 15rep
2set pin still on 4 th plate 12-15 rep
3set pin set on 5th 8rep, rest 6 with pin back on 4th plate

Machine chest press,
1set pin set on 3 , 20rep
2set pin set on 4 , 15 rep
3pin set on 5 , 12 rep

Standing 1arm cable crossover
1set pin set on 1plate, 12 rep each arm
2set pin set on 2 plate, 12 rep, each arm
3set , pin set on 3plate , 10-12set

Decline cable cross over both arms
, 1set , pin set on 1 plate, 15 rep
2set pin set on 2tg plate, 12 rep
3set pin set on 3th plate, 10-12 reps

Atleast overhead lying db extension, for chest
Putting only upper back and lower head on bench
1set and 2 set 12.5 kg db 15 rep each set
3set 15 kg db 10-12 rep

Finish

Warmup-5min cycling and 3 sets of pushups 20,15,12 reps respectively


I have autoimmune disorder, so my energy was crashed/flared today, but i still pushed so hard
Tomorrow sunday break day

Also my 5ft1 hindu trainer told me to not use ny feet to movie weight,
Treat weight db like God,
But i attack the weights like arnold working out alone


Also I count all the db fly/press and barbell press as one,
Angle is just a variation
And both single arm and both arm cable crossover as one
And both machine butterfly and machine chest press as one or same category
Overhead db extension as one

 

[justinzayn]

Also I Injured my right arm , elbow and wrist and fingers with previous 2 hr 30min , tricep workout

Can barely make any grip, or punch or lift anything with right hands
Can't even hold spoon or write

 

[Deleted member 52658]

What auto immune condition you have

 

[justinzayn]

What auto immune condition you have

I think after I got covid in year 2020 summer, plus stress

I was diagnosed with licenoid reaction in scalp biopsy report after taking heavy dose of medicine when I had very high fever and couldn't digest anything in June this year
It gave me bald spot, that is filled now
But i am loosing hair plus acne that never goes away

 

[justinzayn]

@Loveland is there any ex that is unnecessary or too much here in my chest day routine?

 

[Deleted member 52658]

I think after I got covid in year 2020 summer, plus stress

I was diagnosed with licenoid reaction in scalp biopsy report after taking heavy dose of medicine when I had very high fever and couldn't digest anything in June this year
It gave me bald spot, that is filled now
But i am loosing hair plus acne that never goes away

Brutal genetic pill

 

[gravlek]

This is way too much volume

 

[justinzayn]

Brutal genetic pill

My dad didn't had it
Neither was bald even he was 48

I got covid, and licenoid reaction
Covid fucked me up with fatigue and hairloss and acne
Plus licenoid reaction

 

[justinzayn]

This is way too much volume

I agree
But i feel like I need to hit every ex since I am a endomorh-ectomorph, I can gain size but no definition and hard to loose fat

Is there any that i shouldn't do, in a single session

 

[justinzayn]

 

[gravlek]

I agree
But i feel like I need to hit every ex since I am a endomorh-ectomorph, I can gain size but no definition and hard to loose fat

Is there any that i shouldn't do, in a single session

Don’t do this much volume, 3 day split it

 

[gravlek]

Follow a knowledgeable fitness YouTuber not this crap

 

[justinzayn]

Don’t do this much volume, 3 day split it

Like this sir?

 

[gravlek]

View attachment 2585189
Like this sir?

Look up Jeff nippard

 

[justinzayn]

Look up Jeff nippard

Alright I am gonna follow this

 

[BrahminBoss]

Alright I am gonna follow this

You shouldn’t be lifting more than thrice a week

 

[justinzayn]

You shouldn’t be lifting more than thrice a week

I do 2/2.5 hr6 days a week
Hitting each muscle body part with 10-13ex each session

 

[germanlooks]

I agree
But i feel like I need to hit every ex since I am a endomorh-ectomorph, I can gain size but no definition and hard to loose fat

Is there any that i shouldn't do, in a single session

What makes you think that your body type has something to do with the amount of exercises and volume you have to do?
Your current workout is a recipe for overtraining resulting in injury because unless you abuse steroids there is no way to recover from that many sets. Most sets of your workout are essentially junk volume which just causes unnecessary muscle damage with no further increase in gains.
For chest one incline press, one flat press and one fly variation is more than enough. Each two sets max till failure.

 

[justinzayn]

What makes you think that your body type has something to do with the amount of exercises and volume you have to do?
Your current workout is a recipe for overtraining resulting in injury because unless you abuse steroids there is no way to recover from that many sets. Most sets of your workout are essentially junk volume which just causes unnecessary muscle damage with no further increase in gains.
For chest one incline press, one flat press and one fly variation is more than enough. Each two sets max till failure.

Yes I had right wrist/elbow hand injury from yesterday 2.5 hr 13-15 ex tricep day session
I can't pick up or write anything , I am recovering
From next week I am gonna follow pull and push and leg 3days a week routine
Like this


I just feels like I need to do more bcoz of my easy to gain fat and stocky body type
I want lean size plus definition

 

[justinzayn]

What makes you think that your body type has something to do with the amount of exercises and volume you have to do?
Your current workout is a recipe for overtraining resulting in injury because unless you abuse steroids there is no way to recover from that many sets. Most sets of your workout are essentially junk volume which just causes unnecessary muscle damage with no further increase in gains.
For chest one incline press, one flat press and one fly variation is more than enough. Each two sets max till failure.

I did jm barbel press
Skull crusher with barbell
And close grip flat bech barbel press

All maxxed with 7/10kg weights plates 4sets of 15 reps

Apart from others db and cable excercise

For tricep day

I am crazy

 

[germanlooks]

Yes I had right wrist/elbow hand injury from yesterday 2.5 hr 13-15 ex tricep day session

13-15 exercises just for triceps is insane. Complete waste of time after the first 4-6 sets tbh and a good way to destroy the elbow joints.

I can't pick up or write anything , I am recovering
From next week I am gonna follow pull and push and leg 3days a week routine
Like this

These are still way too many exercises per workout.
Your body fatigues after a few intense sets. Everything after that is just causing damage and prolonging the recovery time.
Yes it also burns calories but if that’s what you want just do a normal cardio session afterwards or on different days which doesn’t interfere with your workout.

I just feels like I need to do more bcoz of my easy to gain fat and stocky body type
I want lean size plus definition

then you have to do more cardio and shorter but higher quality workout sessions.
Just doing a shit ton of volume won’t give you lean size.

 

[justinzayn]

13-15 exercises just for triceps is insane. Complete waste of time after the first 4-6 sets tbh and a good way to destroy the elbow joints.

These are still way too many exercises per workout.
Your body fatigues after a few intense sets. Everything after that is just causing damage and prolonging the recovery time.
Yes it also burns calories but if that’s what you want just do a normal cardio session afterwards or on different days which doesn’t interfere with your workout.

then you have to do more cardio and shorter but higher quality workout sessions.
Just doing a shit ton of volume won’t give you lean size.

Next time 30mins treadmill and only 1 hr/15 min strength training
Thank you

 

[germanlooks]

Next time 30mins treadmill and only 1 hr/15 min strength training
Thank you

Also keep in mind that many exercises are more or less the same. A flat barbell bench press is almost the same motion as a flat dumbbell press and hits the chest from the same angle. So doing both in one workout makes no sense at all

 

[Loveland]

@Loveland is there any ex that is unnecessary or too much here in my chest day routine?

way too much, but tbh it depends on how intense and the quality of the set is. But this in general is hella overkill.

 

[ReadBooksEveryday]

Insanely over training type of workout

Half it and you are good.

 

[socialcel]

Flat bench fb press
1set 10kg 20rep
2set 12.5kg 15reps
3set 15 kg 12-15rep

Flat bench fly
1set 10kg db 12 reps
2set 10kg db 12reps
3set 12.5kg with 6rep then rest 6-12 rep with 10kg db

Flat barbel bench press
Starting with 7.5kg plates, 15 reps
2 set adding 2.5kg plates, 12-15 rep
3set adding 2kg more, 6rep then rest 6-12 after removing 2kg plates

Incline bench db press
1set 10kg, 15-20rep
2set 12.5kg 12-15 reps
3sets 15kg 12reps

Incline db fly
1 and 2 set 10kg 12 rep
3set 12.5kg 8-12reps bad form

Incline bench barbel press,
1set 5kg plates 20rep
2set adding 2.5kg more, 15rep
3set adding 2kg more, 10-12rep

Decline bench db press
1set 10 kg 20rep
2set 12.5kg 15rep
3set 15kg 12-15 rep

Decline bench barbel press
1set 5kg, 15rep
2set adding 2.5kg 12 rep
3set adding 2kg more, 10-12rep

Butterfly machine fly
1set pin set on 4th plate, 15rep
2set pin still on 4 th plate 12-15 rep
3set pin set on 5th 8rep, rest 6 with pin back on 4th plate

Machine chest press,
1set pin set on 3 , 20rep
2set pin set on 4 , 15 rep
3pin set on 5 , 12 rep

Standing 1arm cable crossover
1set pin set on 1plate, 12 rep each arm
2set pin set on 2 plate, 12 rep, each arm
3set , pin set on 3plate , 10-12set

Decline cable cross over both arms
, 1set , pin set on 1 plate, 15 rep
2set pin set on 2tg plate, 12 rep
3set pin set on 3th plate, 10-12 reps

Atleast overhead lying db extension, for chest
Putting only upper back and lower head on bench
1set and 2 set 12.5 kg db 15 rep each set
3set 15 kg db 10-12 rep

Finish

Warmup-5min cycling and 3 sets of pushups 20,15,12 reps respectively


I have autoimmune disorder, so my energy was crashed/flared today, but i still pushed so hard
Tomorrow sunday break day

Also my 5ft1 hindu trainer told me to not use ny feet to movie weight,
Treat weight db like God,
But i attack the weights like arnold working out alone


Also I count all the db fly/press and barbell press as one,
Angle is just a variation
And both single arm and both arm cable crossover as one
And both machine butterfly and machine chest press as one or same category
Overhead db extension as one

it you’re doing 30kg on incline bench you shouldn’t be working out for 2 hours

 

[SEPRAY]

13 fucking exercises, 3 sets