Rate my workout routine for frame it’s 3x a week and i do volleyball boxing and calisthenics

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kata9881

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Arms and shoulders



overhead press 25x8 5 sets







rear delt flys 15x10 5 sets



lateral raises 20x10 5 sets









dumbbell skull crushers 25x6 5 sets



dumbbell bicep curl 35x6 3 sets





farmer walks (i do 5 sets until failure)





chest and back



incline dumbell bench press 35x8 5 sets





incline push ups 5 sets 8 reps







pull-ups 5 sets 8 reps









dumbbell row 25x8 5 sets





bent over flys 8x20 3 sets











leg day and core



hanging leg raises 3 sets



Romanian deadlifts 30x8 5 sets



sumo squats 30x8 5 sets

i do 5 sets and if i hit all the required reps for every set i do, i up the weight.
 
Arms and shoulders



overhead press 25x8 5 sets







rear delt flys 15x10 5 sets



lateral raises 20x10 5 sets









dumbbell skull crushers 25x6 5 sets



dumbbell bicep curl 35x6 3 sets





farmer walks (i do 5 sets until failure)





chest and back



incline dumbell bench press 35x8 5 sets





incline push ups 5 sets 8 reps







pull-ups 5 sets 8 reps









dumbbell row 25x8 5 sets





bent over flys 8x20 3 sets











leg day and core



hanging leg raises 3 sets



Romanian deadlifts 30x8 5 sets



sumo squats 30x8 5 sets

i do 5 sets and if i hit all the required reps for every set i do, i up the weight.
This is the most retarded workout I seen. Unless you running tren your not gonna recover. You only need high volume on shoulders
 
This is the most retarded workout I seen. Unless you running tren your not gonna recover. You only need high volume on shoulders
my rest times are 2-3 minutes after every set and i take a rest day before working out again, i’m sure i’m fine
 
Buy paul carter yoke buds and stop doing this retarded trash program
 
can you explain why it’s retarded
35 reps for 5 fucking sets for one exercise? Stay home nigga

U cant recover



Frequency is key not volume




You will not recover from more than 10 sets per muscle group per week. And you should ideally be doing 4-6 sets (if in one session)


The perfect split (doing it atm) is 1 direct set EOD
 
35 reps for 5 fucking sets for one exercise? Stay home nigga

U cant recover



Frequency is key not volume




You will not recover from more than 10 sets per muscle group per week. And you should ideally be doing 4-6 sets (if in one session)


The perfect split (doing it atm) is 1 direct set EOD

i think i typed it wrong and you misunderstood because the 35 is the weight when i type it it’s 35(weight)x6(max reps i go for) so i do not do 35 reps a set that shit is outlandish
 
i think i typed it wrong and you misunderstood because the 35 is the weight when i type it it’s 35(weight)x6(max reps i go for) so i do not do 35 reps a set that shit is outlandish
finally not a braindead retard faggot who can actually cite something on hypertrophy, op use chris beardsley to guide you he is the like the father of hypertrophy studies
 

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