Rate my fitness programm

[ogur4ek]

Wsp,rate this
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or nah?

 

[truejamal]

Do fullbody eod or 4x a week 1-2 sets for everything stable movements and fairly low repranges

 

[Deleted member 141291]

Wsp,rate this
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or

Wsp,rate this
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or nah?

Juts do UL or FB or ATLEAST do like 2 sets a movement max 3.
Holy fatique 4 sets

 

[maxxerlk]

Wsp,rate this
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or nah?

20 sets a workout is crazy especially with 1 rest day.

 

[brutalmogged]

how long have you been going to the gym?

 

[supramax]

Js use low volume gng