Rate the gym split

[Nielsinho76]

My week:
monday: cardio
thuesday: full body
Wednessday: cardio
Thurday: rest
Friday: full body
Saturday: cardio
Sunday: full body

My full body workout:
Db chest press for chest
Chest assisted row for back
Supinated db curl for bicep
Cable pushdown for tricep
Shoulder db press for shoulder
Russian twists and crunches for abs
Leg extensions for hamstrings
Leg curls for quads
Calf raises for yk what
Neck curls for bicep

1 set of everything + warm up for every muscle group. 5-8 reps 1 RIR
Should I add excercises for forearms?

 

[tales from mumbai]

thats a lot of workouts are you sure you arent overtraining

 

[tnvrencind]

thats a lot of workouts are you sure you arent overtraining

no such thing

 

[Nielsinho76]

thats a lot of workouts are you sure you arent overtraining

Pretty sure im not. The cardios are just soccer practice, its not that exhausting, but im thinking about quitting that

 

[tnvrencind]

My week:
monday: cardio
thuesday: full body
Wednessday: cardio
Thurday: rest
Friday: full body
Saturday: cardio
Sunday: full body

My full body workout:
Db chest press for chest
Chest assisted row for back
Supinated db curl for bicep
Cable pushdown for tricep
Shoulder db press for shoulder
Russian twists and crunches for abs
Leg extensions for hamstrings
Leg curls for quads
Calf raises for yk what
Neck curls for bicep

1 set of everything + warm up for every muscle group. 5-8 reps 1 RIR
Should I add excercises for forearms?

no compound lifts?

 

[tales from mumbai]

Pretty sure im not. The cardios are just soccer practice, its not that exhausting, but im thinking about quitting that

its not about exhaustion its about muscles having time to recover

 

[Nielsinho76]

no compound lifts?

Sometimes ill do dips and pullups but not benching or squatting no

 

[tnvrencind]

Sometimes ill do dips and pullups but not benching or squatting no

man idk i feel like if i was doing full body id make sure to do some compound lifts, do u train for hypertrophy or atheltic performance or something else? also would be cool knowing what instensity (rir/rpe) u work with and the amount of sets/reps

 

[Nielsinho76]

man idk i feel like if i was doing full body id make sure to do some compound lifts, do u train for hypertrophy or atheltic performance or something else? also would be cool knowing what instensity (rir/rpe) u work with and the amount of sets/reps

Yea i train for hypertrophy, the intensity is stated in the original post

 

[Nielsinho76]

its not about exhaustion its about muscles having time to recover

yea i know, thats also what i was worried about. But the practices are a different kind of excercise and i feel like its fine

 

[tnvrencind]

Yea i train for hypertrophy, the intensity is stated in the original post

looks really legit ngl, not the most enjoyable workout since its kinda nerdy but it doesn't look like a crossfit dogshit that "athletes" do for hypertrophy, i would change the abs exercise tho cause its hard to get a good progressive overload on those kind of movements

 

[Nielsinho76]

looks really legit ngl, not the most enjoyable workout since its kinda nerdy but it doesn't look like a crossfit dogshit that "athletes" do for hypertrophy, i would change the abs exercise tho cause its hard to get a good progressive overload on those kind of movements

Yea true also about the abs part. Do you have any excercises for them that are overloadable but without any machines (because my gym is dogshit)

 

[tnvrencind]

Yea true also about the abs part. Do you have any excercises for them that are overloadable but without any machines (because my gym is dogshit)

u can use a polly idk if it counts as machine, its kind of zesty and weird but basically pretend ur a islamic nigger and do crunches with it, look up machine ab crunches

 

[Nielsinho76]

u can use a polly idk if it counts as machine, its kind of zesty and weird but basically pretend ur a islamic nigger and do crunches with it, look up machine ab crunches

Alr thx will look into it

 

[Nielsinho76]

u can use a polly idk if it counts as machine, its kind of zesty and weird but basically pretend ur a islamic nigger and do crunches with it, look up machine ab crunches

Btw would you mind rating me in pm?