My workout

[sxm1310]

Fullbody workout 3.5x a week (every other day)

Weekly volume including overlap
Chest : 10.5 sets
Biceps : 17.5 sets (a lot of overlap)
Forearms : 17.5 sets (a lot of functions)
Neck : 24.5 sets (a lot of functions)
Lats: 10.5 sets (including tbar as lat due to overlap)
Traps: 3.5 sets
Triceps: 10.5 sets
Side delts: 10.5 sets
Rear delts: 7 sets
Front delts : 14 sets
Quads: 7 sets
Hamstrings: 7 sets
Erectors: 3.5 sets
Abs : 7 sets
Glutes : 7 sets
Calves : 3.5 sets

Muscles that have a lot of volume are either suffer from overlap or have a lot of functions

Pec deck 2x
cuffed shoulder flexion upper chest biased1x
Lat pulldown 1x
Saggital plane high row 1x
T bar row 1x
Top half shoulder press 1x
Lateral raise 2x
Rear delt fly 1x
Cuffed triceps extension 1x
Jm press 1x
Recline curl 2x
Unilateral leg extension 1x
hack squat 1x
Hamstring curl 1x
Hyperextension 1x
Adductor isometric 1x
Calf raise 1x
Ab crunch 2x
Neck curl 2x
Neck lat flexion isometric Right 1x
Neck lat flexion isometric Left 1x
Neck ext isometric1x
Chin tuck 2x
Wrist curl 1x
Wrist extension 1x
Top half reverse curl with cuff 1x
Finger flexion isometric 1x
Finger extension isometric 1x

Inspiration : @mikre

 

[CalmFrog]

what the fuck is this format dude, its burning my eyes lmao

 

[sxm1310]

what the fuck is this format dude, its burning my eyes lmao

Looks normal to me

 

[CalmFrog]

Looks normal to me

format it in a better way, either by putting into days or sub sections, I dont even know what to start advising you on

 

[mikre]

Fullbody workout 3.5x a week (every other day)

Weekly volume including overlap
Chest : 10.5 sets
Biceps : 17.5 sets (a lot of overlap)
Forearms : 17.5 sets (a lot of functions)
Neck : 24.5 sets (a lot of functions)
Lats: 10.5 sets (including tbar as lat due to overlap)
Traps: 3.5 sets
Triceps: 10.5 sets
Side delts: 10.5 sets
Rear delts: 7 sets
Front delts : 14 sets
Quads: 7 sets
Hamstrings: 7 sets
Erectors: 3.5 sets
Abs : 7 sets
Glutes : 7 sets
Calves : 3.5 sets

Muscles that have a lot of volume are either suffer from overlap or have a lot of functions

Pec deck 2x
cuffed shoulder flexion upper chest biased1x
Lat pulldown 1x
Saggital plane high row 1x
T bar row 1x
Top half shoulder press 1x
Lateral raise 2x
Rear delt fly 1x
Cuffed triceps extension 1x
Jm press 1x
Recline curl 2x
Unilateral leg extension 1x
hack squat 1x
Hamstring curl 1x
Hyperextension 1x
Adductor isometric 1x
Calf raise 1x
Ab crunch 2x
Neck curl 2x
Neck lat flexion isometric Right 1x
Neck lat flexion isometric Left 1x
Neck ext isometric1x
Chin tuck 2x
Wrist curl 1x
Wrist extension 1x
Top half reverse curl with cuff 1x
Finger flexion isometric 1x
Finger extension isometric 1x

Inspiration : @mikre

Nice workout man

 

[mikre]

format it in a better way, either by putting into days or sub sections, I dont even know what to start advising you on

Its a fullbody there is no day

 

[CalmFrog]

Its a fullbody there is no day

I mean an effective week schedule, you have all of these workouts that you will do, are you going to do them all in one day? how many sets per day? thats what I meant. listing every exercise you're going to do isnt really beneficial for someone trying to critique you, all Iam going to do is tell you to add or remove a workout

helping me understand what your going to do on any given day helps me determine if your targeting your different muscle groups optimally or not, so then I could give you more valuable information

 

[mikre]

Bro its a fullbody every other day you do it one day on one day off ALL SETS IN ONE DAY

I mean an effective week schedule, you have all of these workouts that you will do, are you going to do them all in one day? how many sets per day? thats what I meant. listing every exercise you're going to do isnt really beneficial for someone trying to critique you, all Iam going to do is tell you to add or remove a workout

helping me understand what your going to do on any given day helps me determine if your targeting your different muscle groups optimally or not, so then I could give you more valuable information

 

[sxm1310]

I mean an effective week schedule, you have all of these workouts that you will do, are you going to do them all in one day? how many sets per day? thats what I meant. listing every exercise you're going to do isnt really beneficial for someone trying to critique you, all Iam going to do is tell you to add or remove a workout

helping me understand what your going to do on any given day helps me determine if your targeting your different muscle groups optimally or not, so then I could give you more valuable information

All the sets written here are in fact for a single day.

 

[CalmFrog]

Bro its a fullbody every other day you do it one day on one day off ALL SETS IN ONE DAY

Weekly volume including overlap

this counteracts what your saying, this is what I mean, being more thorough and just formatting things nicely is better and doesn't take more than 10 minutes

 

[mikre]

this counteracts what your saying, this is what I mean, being more thorough and just formatting things nicely is better and doesn't take more than 10 minutes

No bro its a full body you do it every other day thats 3.5 times a week on average so the weekly volume is just the volume per session x3.5

 

[CalmFrog]

No bro its a full body you do it every other day thats 3.5 times a week on average so the weekly volume is just the volume per session x3.5

ok I get it now, I took a step back and reread everything. How much time does this workout take on average?

 

[sxm1310]

ok I get it now, I took a step back and reread everything. How much time does this workout take on average?

If you do it by yourself. With around 4-5 mins of rest knowing that the exercise takes less than a minute. It takes 3 hours.