A
AleksaVuruna
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- Jul 22, 2024
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I would appreciate if you could tell me your opinion on this program and explain your reasoning, thanks.
MONDAY: PULL
Seated Cable Row Wide-Grip 3x10, 1x12
Lat Pulldown 3×10
Dumbell Pull Row 3x12 each hand
Cable Pulldown 3×12
Leg Extension 3x10
Barbel Curl 3x12
Seated Zoltan Curl 3x10
TUESDAY: PUSH
Seated Machine Press 3x8-10
Incline Smith Machine Press 3x8-10
Cable High to Low 3x10
Machine Overhead Press 3x12
Full ROM lateral Raises 3x15
Cable Face Pulls 3x15
Dips 3x8
Triceps Pushdown 3x10-12
WEDESDAY: LEGS
Leg Press 4x12
Leg Extension 3x10-12
Lying Leg Curl 3-10
Standing Calves 3-15
FRIDAY: BACK AND CHEST
Pullups 5x10
Barbel Row 3x10-12
Single Arm PullDown 3x12
Leg Extension 3x10
Seated Machine Press 3x15
Cable High to Low/ Seated Fly 3x12-15
SATURDAY: SHOULDERS AND ARMS
Machine Overhead Press 3x8-10
Lateral Raise dumbell 3x10
Cable Face Pulls 3x12
Single Arm Precher Curl 3x10
Dips 3x8
Seated Incline Dumbell Curls (elbow behind body) 3x12
Triceps Bar Pushdown 3x12
Hammer Curls 3x10
I am doing absilutely everything till failure and do progresive overload when i feel like i do it(every 2 or 3 weeks?
Do you think it is too much, too litle? Useless combination of exercises? Good, decent, bad?
I am not sure if i am combining good exercises with each other.
Please just don't answer rudely or with one word, but help brother out and explain your critique.
Thanks in advance
MONDAY: PULL
Seated Cable Row Wide-Grip 3x10, 1x12
Lat Pulldown 3×10
Dumbell Pull Row 3x12 each hand
Cable Pulldown 3×12
Leg Extension 3x10
Barbel Curl 3x12
Seated Zoltan Curl 3x10
TUESDAY: PUSH
Seated Machine Press 3x8-10
Incline Smith Machine Press 3x8-10
Cable High to Low 3x10
Machine Overhead Press 3x12
Full ROM lateral Raises 3x15
Cable Face Pulls 3x15
Dips 3x8
Triceps Pushdown 3x10-12
WEDESDAY: LEGS
Leg Press 4x12
Leg Extension 3x10-12
Lying Leg Curl 3-10
Standing Calves 3-15
FRIDAY: BACK AND CHEST
Pullups 5x10
Barbel Row 3x10-12
Single Arm PullDown 3x12
Leg Extension 3x10
Seated Machine Press 3x15
Cable High to Low/ Seated Fly 3x12-15
SATURDAY: SHOULDERS AND ARMS
Machine Overhead Press 3x8-10
Lateral Raise dumbell 3x10
Cable Face Pulls 3x12
Single Arm Precher Curl 3x10
Dips 3x8
Seated Incline Dumbell Curls (elbow behind body) 3x12
Triceps Bar Pushdown 3x12
Hammer Curls 3x10
I am doing absilutely everything till failure and do progresive overload when i feel like i do it(every 2 or 3 weeks?
Do you think it is too much, too litle? Useless combination of exercises? Good, decent, bad?
I am not sure if i am combining good exercises with each other.
Please just don't answer rudely or with one word, but help brother out and explain your critique.
Thanks in advance