T
-=t3rm1n4t0r_2005=-
6'3 wannabe chang
- Joined
- Jan 20, 2025
- Posts
- 784
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Made it for myself, kinda been fine-tuning my split over last year.
I workout at busy hours so I can't really do 2 exercises 1 set each for all exercises.
Microloading almost every workout allows me to progress on all lifts 2-3x a week
My priorities are: Shoulders (mid and anterior), arms, quads, chest.
Shoulder press frontal plane - 2x5-8
Preacher curl machine - 2x5-8
Leg Press - 1x4-6
Single arm tricep extension with elbow pressed against a pad - 2x5-8 (for form standardization)
Chest fly - 2x5-8
Leg ext - 1x6-8
T-bar row - 1x6-10
Kelso shrug - 1x6-10
SLDL - 1x4-6
Frontal plane pulldown machine - 2x5-8
Calf raise - 1x6-8 (2 sets if I have enough time)
Hip adductor machine single leg - 1x6-10
Lying leg curl - 1x6-10
Wrist curl - 1x6-10
Crunches 1x6-10 if I have enough time
What do you think? I need some fresh thoughts, I feel like I could make the workout shorter somehow but can't figure out how exactly.
It's 18-21 sets. I can still progress on exercises latter in the session, and I've tried to put Leg Curl as first exercise of the session couple of times and managed to get around the same number of reps.
I usually finish the workout in 90 minutes, when the gym is extremely busy it could be 120 minutes.
I workout at busy hours so I can't really do 2 exercises 1 set each for all exercises.
Microloading almost every workout allows me to progress on all lifts 2-3x a week
My priorities are: Shoulders (mid and anterior), arms, quads, chest.
Shoulder press frontal plane - 2x5-8
Preacher curl machine - 2x5-8
Leg Press - 1x4-6
Single arm tricep extension with elbow pressed against a pad - 2x5-8 (for form standardization)
Chest fly - 2x5-8
Leg ext - 1x6-8
T-bar row - 1x6-10
Kelso shrug - 1x6-10
SLDL - 1x4-6
Frontal plane pulldown machine - 2x5-8
Calf raise - 1x6-8 (2 sets if I have enough time)
Hip adductor machine single leg - 1x6-10
Lying leg curl - 1x6-10
Wrist curl - 1x6-10
Crunches 1x6-10 if I have enough time
What do you think? I need some fresh thoughts, I feel like I could make the workout shorter somehow but can't figure out how exactly.
It's 18-21 sets. I can still progress on exercises latter in the session, and I've tried to put Leg Curl as first exercise of the session couple of times and managed to get around the same number of reps.
I usually finish the workout in 90 minutes, when the gym is extremely busy it could be 120 minutes.
