Rate Workout Routine

[Deleted member 25544]

Monday - (Chest+Triceps)

4x8-12 Bench Press
4x8-12 Incline Dumbbell Press
4x8-12 Dumbbell Flyes
4x8-12 Close Grip Bench Press
4x8-12 Barbell Seated Tricep Extension
4x8-12 Skull-Crushers
3x15 Lateral Raises
3xAMRAP Ab Wheel Rollouts


Tuesday - (Back+Biceps)

4x8-12 T-Bar Rows
4xAMRAP Pull-Ups
4x8-12 Dumbbell Rows
4x8-12 Barbell Curls
4x8-12 Dumbbell Curls
4x8-12 Hammer Curls
3x15 Lateral Raises
3xAMRAP Situps

Wednesday - (Legs+Shoulders)

4x8-12 Squats
4x8-12 Front Squats
4x8-12 Overhead Press
4x8-12 Dumbbell Seated Overhead Press
4x8-12 Front Plate Raise
4x8-12 Dumbbell/Barbell Shrugs
3x15 Lateral Raises
3xAMRAP Ab Wheel Rollouts

Thursday - (Chest+Triceps)
4x8-12 Incline Dumbbell Press
4x8-12 Dips
4xAMRAP Decline Push Up
4x8-12 Close Grip Bench Press
4x8-12 Skull-Crushers
4xAMRAP Diamond Push Ups
3x15 Lateral Raises
3xAMRAP Situps

Friday - (Back+Biceps)

4x8-12 T-Bar Rows
4xAMRAP Chin Ups
4xAMRAP Pull Ups
4x8-12 Barbell Curls
4x8-12 Dumbbell Curls
4x8-12 Hammer Curls
3x15 Lateral Raises
3xAMRAP Ab Wheel Rollouts


Whats your guys opinion? Anything you would change etc?

 

[Deleted member 21182]

I mean…

 

[Copeful]

way too much volume
youll burn out within the first week

 

[Deleted member 25544]

way too much volume
youll burn out within the first week

I will be on 500mg test

 

[Shadosh101]

Too much volume + you'll tear a quad if you dont do hamstring work

 

[Copeful]

I will be on 500mg test

then it doesnt matter what you do
routine in op is good for max hypertrophy
if your only gonna do squats for legs just skip it tbh
otherwise youll end up with imbalances

 

[Copeful]

Too much volume + you'll tear a quad if you dont do hamstring work

whos your avi

 

[Deleted member 25544]

then it doesnt matter what you do
routine in op is good for max hypertrophy
if your only gonna do squats for legs just skip it tbh
otherwise youll end up with imbalances

I have a home gym, so i am very limited when it comes to exercises

I don't want twink legs lol

 

[User28823]

0 hamstrings were trained

 

[JovenCansao]

Why separate biceps and triceps?

 

[Deleted member 25544]

Why separate biceps and triceps?

This is a modified PPL Split
Chest exercises work out triceps
And back exercises work out biceps

So that's why it's good to do them together and seperate biceps+triceps together when doing this kind of split.

 

[Deleted member 25544]

0 hamstrings were trained

I'll add in romanian deadlifts on legs.

 

[longjohnmong]

I don't want twink legs lol

So you currently have twink legs?

 

[Deleted member 25544]

So you currently have twink legs?

No, when i dont workout legs i get twink legs though

 

[Acne Victim]

Rotine is solid, obviously considering the fact that you're not natty because if not it would be way too much volume.

I know that side delts can handle a lot of volume but maybe everyday is too much, I would give a rest day at like hursday and start working out on either saturday or sunday.