My Workout Routine

[Lonely]

Mon: Pull

2 x Underhand Lat Pulldown
2 x Machine Row
2 x Cable Row
3 x Reverse Pec Deck
3 x Dumbell Curl
3 x Shrug

Wed: Push
3 x Iso-Lateral Incline Press Machine
3 x Machine Chest Press
3 x Chest Fly / Pec Deck
3 x Lateral Raise
3 x Pushdown

Fri: Lower

2 x Leg Press
2 x Romanian Deadlift
3 x Calf Raises
3 x Cable Crunch / Weighted Sit Ups
Neck Work

Sat: Upper

2 x Overhand Pulldown
2 x Shoulder Press
3 x Incline Curl
3 x Skullcrusher
3 x Lateral Raise Machine
3 x Upright Row


MMA 2x/week on Tue and Thu
10-12k steps daily

 

[Kara]

Mirin

 

[gymcelld]

JFL at 3 sets

 

[Lonely]

JFL at 3 sets

?

 

[gymcelld]

?

Just do 2x or even 1x

 

[r1ght]

Just do 2x or even 1x

3x is fine if he is recovering but his routine is shit anyways

 

[Lonely]

Just do 2x or even 1x

I’m good

 

[Lonely]

3x is fine if he is recovering but his routine is shit anyways

It’s an amazing routine ngl

 

[gymcelld]

I’m good

Stay fatigued then mate

 

[Lonely]

Stay fatigued then mate

Lmfao

 

[r1ght]

It’s an amazing routine ngl

do what you want ig you just have alot of redundancy

 

[Lonely]

do what you want ig you just have alot of redundancy

Post physique

 

[r1ght]

Post physique

low iq caveman response to factual information

 

[Lonely]

low iq caveman response to factual information

Don’t give me advice if you’re a dyel

 

[r1ght]

Don’t give me advice if you’re a dyel

is that u in ur pfp?

 

[Lonely]

is that u in ur pfp?

Ya

 

[r1ght]

Ya

Mirin physique but im not going back on that this routine is not ideal

 

[Lonely]

Mirin physique but im not going back on that this routine is not ideal

What’s wrong with it

 

[r1ght]

What’s wrong with it

Volume is crazy. I would say:

Pull
2 x Underhand Lat Pulldown ---> good
2 x Machine Row ---> good
2 x Cable Row ---> redundant volume + machine row mogs
3 x Reverse Pec Deck ---> debatable, at very least don't need 3 sets could add another set to row/ rear delts hit well in rows anyway
3 x Dumbell Curl ---> good
3 x Shrug ---> again, don't need this alongside row/ remove some volume from rows if you want to do a set or two of shrugs
Push
3 x Iso-Lateral Incline Press Machine ---> good
3 x Machine Chest Press ---> don't need a fly and press/ if you want to do both reduce volume
3 x Chest Fly / Pec Deck ---> don't need a fly and press/ if you want to do both reduce volume
3 x Lateral Raise ---> good
3 x Pushdown ---> good
I would also add a shoulder press
Lower
2 x Leg Press ---> good
2 x Romanian Deadlift ---> good
3 x Calf Raises ---> good
3 x Cable Crunch / Weighted Sit Ups ---> good
Neck Work ---> good
Add adductor work and could add leg ext+leg curl
Upper
2 x Overhand Pulldown ---> good
2 x Shoulder Press ---> good
3 x Incline Curl ---> good
3 x Skullcrusher ---> good
3 x Lateral Raise Machine ---> good
3 x Upright Row ---> good

2x freq on upper and 1x on lower is fine.
No point in having different excercises on different days, also would convert push and pull day into 1 upper day and get more rest.
Also taking into account if you are on PED's as they will allow you to recover faster.

 

[Lonely]

Volume is crazy. I would say:

Pull
2 x Underhand Lat Pulldown ---> good
2 x Machine Row ---> good
2 x Cable Row ---> redundant volume + machine row mogs
3 x Reverse Pec Deck ---> debatable, at very least don't need 3 sets could add another set to row/ rear delts hit well in rows anyway
3 x Dumbell Curl ---> good
3 x Shrug ---> again, don't need this alongside row/ remove some volume from rows if you want to do a set or two of shrugs
Push
3 x Iso-Lateral Incline Press Machine ---> good
3 x Machine Chest Press ---> don't need a fly and press/ if you want to do both reduce volume
3 x Chest Fly / Pec Deck ---> don't need a fly and press/ if you want to do both reduce volume
3 x Lateral Raise ---> good
3 x Pushdown ---> good
I would also add a shoulder press
Lower
2 x Leg Press ---> good
2 x Romanian Deadlift ---> good
3 x Calf Raises ---> good
3 x Cable Crunch / Weighted Sit Ups ---> good
Neck Work ---> good
Add adductor work and could add leg ext+leg curl
Upper
2 x Overhand Pulldown ---> good
2 x Shoulder Press ---> good
3 x Incline Curl ---> good
3 x Skullcrusher ---> good
3 x Lateral Raise Machine ---> good
3 x Upright Row ---> good

2x freq on upper and 1x on lower is fine.
No point in having different excercises on different days, also would convert push and pull day into 1 upper day and get more rest.
Also taking into account if you are on PED's as they will allow you to recover faster.

Two different rows works best for me

Specific rear delt is important

Traps are very important for aesthetics and need direct work

I don’t care about abductors

This isn’t high volume at all, it’s low volume

 

[r1ght]

Two different rows works best for me

Specific rear delt is important

Traps are very important for aesthetics and need direct work

I don’t care about abductors

This isn’t high volume at all, it’s low volume

keep doing what ur doing then, its not that horrible of a split so if u enjoy it then all is good