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

[kata9881]

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.

 

[fezzz]

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

 

[kata9881]

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

 

[Huge غرور]

Buy paul carter yoke buds and stop doing this retarded trash program

 

[kata9881]

Buy paul carter yoke buds and stop doing this retarded trash program

can you explain why it’s retarded

 

[Huge غرور]

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

 

[kata9881]

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

 

[irlgreycel]

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