Workout program help

[AleksaVuruna]

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

 

[AleksaVuruna]

ADDITIONAL INFO: I am 24 years old, 195cm and 95kg. Looking to build muscle and size. Going to the gym for 3 years already.

 

[Kayce]

Welcome to our bodybuilding family! Hopefully, one of the guys will be able to answer better, but see if this helps.

Your program shows a well-rounded approach to working out various muscle groups, but there are some considerations and potential improvements to optimize your routine for better results and injury prevention.

Overall Program Strengths:​

1. Variety: The program includes a mix of compound and isolation exercises, targeting major muscle groups.
2. Volume: The number of sets and reps seems appropriate for hypertrophy (muscle growth).
3. Frequency: Training each muscle group 1-2 times per week can be effective for both strength and hypertrophy.

Detailed Analysis and Suggestions:​

MONDAY: PULL​

• Seated Cable Row Wide-Grip: Good for upper back and lats.
• Lat Pulldown: Excellent for lat development.
• Dumbbell Pull Row: Effective for targeting the lats and mid-back.
• Cable Pulldown: This seems redundant with lat pulldowns. Consider replacing with another pulling variation, such as a T-bar row.
• Leg Extension: Seems out of place on a pull day; consider moving to leg day.
• Barbell Curl & Seated Zottman Curl: Good for bicep variation.

TUESDAY: PUSH​

• Seated Machine Press & Incline Smith Machine Press: Good compound movements.
• Cable High to Low: Targets the lower chest well.
• Machine Overhead Press: Effective for shoulders.
• Full ROM Lateral Raises: Great for shoulder definition.
• Cable Face Pulls: Good for rear delts and shoulder health.
• Dips & Triceps Pushdown: Excellent for triceps.

WEDNESDAY: LEGS​

• Leg Press: Great compound movement for legs.
• Leg Extension: Good for quadriceps isolation.
• Lying Leg Curl: Effective for hamstrings.
• Standing Calves: Important for calf development.
• Consider adding a compound movement like squats or lunges for overall leg development.

FRIDAY: BACK AND CHEST​

• Pullups & Barbell Row: Excellent for back.
• Single Arm Pulldown: Good for isolating the lats.
• Leg Extension: Again, seems out of place. Consider replacing with a chest exercise.
• Seated Machine Press: Good for chest.
• Cable High to Low/Seated Fly: Great for targeting the chest from different angles.

SATURDAY: SHOULDERS AND ARMS​

• Machine Overhead Press: Effective shoulder exercise.
• Lateral Raise Dumbbell: Good for shoulder isolation.
• Cable Face Pulls: Essential for rear delt health.
• Single Arm Preacher Curl: Good for bicep isolation.
• Dips: Effective for triceps.
• Seated Incline Dumbbell Curls: Great for biceps.
• Triceps Bar Pushdown & Hammer Curls: Good for arm development.

Additional Considerations:​

1. Abs and Core: Ensure you include core exercises throughout the week for balanced development.
2. Recovery: Training to failure every session can be taxing. Ensure you have adequate rest and listen to your body.
3. Progressive Overload: Aim to progressively overload more consistently rather than waiting 2-3 weeks. Small increases in weight or reps can be effective.
4. Exercise Order: Generally, place compound movements first when you have the most energy, followed by isolation exercises.

Potential Adjustments:​

• Leg Day: Consider incorporating squats or lunges for a more comprehensive leg workout.
• Pull Day: Move leg extension to leg day and add an additional back-focused exercise.
• Back and Chest Day: Replace leg extension with a chest exercise for better balance.

Your program is quite solid, but minor adjustments can enhance its effectiveness. Focus on balancing exercises, ensuring adequate rest, and incorporating core work. Remember to listen to your body to avoid overtraining.

 

[AleksaVuruna]

Welcome to our bodybuilding family! Hopefully, one of the guys will be able to answer better, but see if this helps.

Your program shows a well-rounded approach to working out various muscle groups, but there are some considerations and potential improvements to optimize your routine for better results and injury prevention.

Overall Program Strengths:​

1. Variety: The program includes a mix of compound and isolation exercises, targeting major muscle groups.
2. Volume: The number of sets and reps seems appropriate for hypertrophy (muscle growth).
3. Frequency: Training each muscle group 1-2 times per week can be effective for both strength and hypertrophy.

Detailed Analysis and Suggestions:​

MONDAY: PULL​

• Seated Cable Row Wide-Grip: Good for upper back and lats.
• Lat Pulldown: Excellent for lat development.
• Dumbbell Pull Row: Effective for targeting the lats and mid-back.
• Cable Pulldown: This seems redundant with lat pulldowns. Consider replacing with another pulling variation, such as a T-bar row.
• Leg Extension: Seems out of place on a pull day; consider moving to leg day.
• Barbell Curl & Seated Zottman Curl: Good for bicep variation.

TUESDAY: PUSH​

• Seated Machine Press & Incline Smith Machine Press: Good compound movements.
• Cable High to Low: Targets the lower chest well.
• Machine Overhead Press: Effective for shoulders.
• Full ROM Lateral Raises: Great for shoulder definition.
• Cable Face Pulls: Good for rear delts and shoulder health.
• Dips & Triceps Pushdown: Excellent for triceps.

WEDNESDAY: LEGS​

• Leg Press: Great compound movement for legs.
• Leg Extension: Good for quadriceps isolation.
• Lying Leg Curl: Effective for hamstrings.
• Standing Calves: Important for calf development.
• Consider adding a compound movement like squats or lunges for overall leg development.

FRIDAY: BACK AND CHEST​

• Pullups & Barbell Row: Excellent for back.
• Single Arm Pulldown: Good for isolating the lats.
• Leg Extension: Again, seems out of place. Consider replacing with a chest exercise.
• Seated Machine Press: Good for chest.
• Cable High to Low/Seated Fly: Great for targeting the chest from different angles.

SATURDAY: SHOULDERS AND ARMS​

• Machine Overhead Press: Effective shoulder exercise.
• Lateral Raise Dumbbell: Good for shoulder isolation.
• Cable Face Pulls: Essential for rear delt health.
• Single Arm Preacher Curl: Good for bicep isolation.
• Dips: Effective for triceps.
• Seated Incline Dumbbell Curls: Great for biceps.
• Triceps Bar Pushdown & Hammer Curls: Good for arm development.

Additional Considerations:​

1. Abs and Core: Ensure you include core exercises throughout the week for balanced development.
2. Recovery: Training to failure every session can be taxing. Ensure you have adequate rest and listen to your body.
3. Progressive Overload: Aim to progressively overload more consistently rather than waiting 2-3 weeks. Small increases in weight or reps can be effective.
4. Exercise Order: Generally, place compound movements first when you have the most energy, followed by isolation exercises.

Potential Adjustments:​

• Leg Day: Consider incorporating squats or lunges for a more comprehensive leg workout.
• Pull Day: Move leg extension to leg day and add an additional back-focused exercise.
• Back and Chest Day: Replace leg extension with a chest exercise for better balance.

Your program is quite solid, but minor adjustments can enhance its effectiveness. Focus on balancing exercises, ensuring adequate rest, and incorporating core work. Remember to listen to your body to avoid overtraining.

Thanks for the reply. I made a mistake, it is back extension instead of leg extension in the back/pull day. Will hack squat do the trick and if yes should i do them before or after leg press?

 

[Kayce]

Thanks for the reply. I made a mistake, it is back extension instead of leg extension in the back/pull day. Will hack squat do the trick and if yes should i do them before or after leg press?

Thanks for clarifying! I updated it for you.

Updated Analysis:​

MONDAY: PULL​

• Seated Cable Row Wide-Grip: Good for upper back and lats.
• Lat Pulldown: Excellent for lat development.
• Dumbbell Pull Row: Effective for targeting the lats and mid-back.
• Cable Pulldown: This seems redundant with lat pulldowns. Consider replacing with another pulling variation, such as a T-bar row.
• Back Extension: Great for lower back strength.
• Barbell Curl & Seated Zottman Curl: Good for bicep variation.

Hack Squats for Leg Day​

Adding hack squats to your leg day is a great idea! Hack squats are excellent for targeting the quadriceps and can complement the leg press.

WEDNESDAY: LEGS​

• Leg Press: Great compound movement for legs.
• Hack Squat: Effective for quadriceps.
• Leg Extension: Good for quadriceps isolation.
• Lying Leg Curl: Effective for hamstrings.
• Standing Calves: Important for calf development.

Order of Exercises:​

When incorporating both hack squats and leg presses, the order can depend on your goals. Generally, performing hack squats before leg presses can be beneficial because:

1. Hack Squats First: They require more stabilization and are more technically demanding, so doing them first ensures you have the most energy and focus.
2. Leg Press Second: Allows you to continue targeting the quadriceps without needing as much stabilization, as the leg press is a more controlled movement.

Revised Leg Day:​

1. Hack Squat: 4x8-12
2. Leg Press: 4x12
3. Leg Extension: 3x10-12
4. Lying Leg Curl: 3x10
5. Standing Calves: 3x15

Your program looks solid with these adjustments. Adding hack squats will provide a more comprehensive leg workout. Remember to balance exercises, ensure adequate rest, and incorporate core work. Listen to your body to avoid overtraining and make adjustments as needed. Keep pushing towards your goals!