Are you saying you do a fullbody+this? Too much volume for me but if you can do this it's fine.
I generally do an upper compound(bench/ohp), lower(Dl, squat) then 5-10 isolations. I do my best to go balls to the wall on the compounds, especially lower body ones so once I hit the accessories I am pretty out of it and my muscles fatigue fast.
I do an upper/lower split that’s pretty similar to this. I prefer the high volume because I workout from home, so I don’t have access to a ton of equipment. Also I have enough time to make it work, but a lot of people probably don’t have that kind of time.
I present you my full body list after hitting 1/2/3/4 in reps (3x a week)
Weighted pulll up / weighted dips
Back squat (or front if you are doing romanian deadlift on the same day)
Bench press (or incline)
Good morning (or romanian deadlift)
T-bar row
Dumbbell press (or incline)
Cable seated row (or lat pull down)
Bicep curl / reverse curl
Tricep extension
This with 8x5 usually gets you full of sweat and finishes between 60-90min
Ah should be 5 sets of 8 reps, yes
The opener (pull up and dips) is easy
Squat, bench, and deadlift reaches the max at the 4th set while the 5th is repeating the same weight or add little more weights
Then t-bar row and good morning are relatively easier than the previous workouts so these are my cool down parts
Then dumbbell press/cable machines/bicep&tricep are for accessories
Also if you get used to super sets or reduce the rest time, 45 sets are doable within 90min
Get on my level
Monday:
bench 3x5
ohp 3x8
weighted dips 3x8
incline bench 3x8
cable flies up to down 3x10
lying svend press 3x10
front lateral raises 3x10
side lateral raises 3x10
skull crushers 3x10
tricep pushdowns 3x10
tuesday
bent over row 3x5
rack pulls 3x8
weighted neutral grip pull-ups 3x8
chin up pull down 3x8
t-bar row 3x10
straight arm pulldowns 3x10
rear delt flies 3x10
shrugs 3x10
reverse bicep curls 3x10
hammer curls 3x10
wednesday
back squat 3x5
lunges 3x8
weighted back extensions 3x8
hip adduction 3x8
leg exstenion 3x10
leg curls 3x10
hip abduction 3x10
calf raises 3x10
seated calf raises 3x10
thursday
ohp 3x5
bench press 3x8
incline bench 3x8
weighted dips 3x8
landmine press 3x10
cable flies down to up 3x10
front delt raises 3x10
side delt raises 3x10
standing tricep extensions 3x10
reverse grip tricep pushdowns 3x10
friday
deadlift 3x5
bent over row 3x8
weighted neutral grip pullups 3x8
pull downs 3x8
cable row 3x10
close grip straight arm pull downs 3x10
rear delt flies 3x10
shrugs 3x10
curls 3x10
rope cable hammer curls 3x10
saturday
front squat 3x5
leg press 3x8
weighted back extensions 3x8
hip adduction 3x8
leg exstenion 3x10
leg curls 3x10
hip abduction 3x10
calf raises 3x10
seated calf raises 3x10
everyday 15 minutes of abs workout
routine 1
weighted crunches 3x15
side plank hip dips 3x15 each side
lying leg raises 3x15
ab roller 3x15
routine 2
plank 3x1minute
russian twists 3x20
lying back extensions 3x15
ab roller 3x15
That's not a routine; it's a list of exercises
>
>shower
I see you got full crazy mode on lower days, absolute madman
I do this but I just do squats, bench, pendlay rows, and arm exercises. Sometimes deadlifts if I feel like it.
Are you saying you do a fullbody+this? Too much volume for me but if you can do this it's fine.
I generally do an upper compound(bench/ohp), lower(Dl, squat) then 5-10 isolations. I do my best to go balls to the wall on the compounds, especially lower body ones so once I hit the accessories I am pretty out of it and my muscles fatigue fast.
I do an upper/lower split that’s pretty similar to this. I prefer the high volume because I workout from home, so I don’t have access to a ton of equipment. Also I have enough time to make it work, but a lot of people probably don’t have that kind of time.
If you're doing all of that in a single session you're either lifting shit weights or spending 3+ hours at the gym.
>spending 3+ hours at the gym.
What’s wrong with that?
Nothing if you have the time and energy. But something tells me OP falls closer to the lifting shit weights case.
Holy fuck what a terrible routine. The lower body day is atrocious and targets more upper body.
W8 nvm didnt read lunges and trap bar deadlift
I'm in love bros...
https://youtube.com/shorts/KxFWJOKc6x4?feature=share
I present you my full body list after hitting 1/2/3/4 in reps (3x a week)
Weighted pulll up / weighted dips
Back squat (or front if you are doing romanian deadlift on the same day)
Bench press (or incline)
Good morning (or romanian deadlift)
T-bar row
Dumbbell press (or incline)
Cable seated row (or lat pull down)
Bicep curl / reverse curl
Tricep extension
This with 8x5 usually gets you full of sweat and finishes between 60-90min
gonna assume you meant 5x8
you do 45 sets in 60-90 minutes?
Ah should be 5 sets of 8 reps, yes
The opener (pull up and dips) is easy
Squat, bench, and deadlift reaches the max at the 4th set while the 5th is repeating the same weight or add little more weights
Then t-bar row and good morning are relatively easier than the previous workouts so these are my cool down parts
Then dumbbell press/cable machines/bicep&tricep are for accessories
Also if you get used to super sets or reduce the rest time, 45 sets are doable within 90min
yeah dude you're fucking TwiST3d
Get on my level
Monday:
bench 3x5
ohp 3x8
weighted dips 3x8
incline bench 3x8
cable flies up to down 3x10
lying svend press 3x10
front lateral raises 3x10
side lateral raises 3x10
skull crushers 3x10
tricep pushdowns 3x10
tuesday
bent over row 3x5
rack pulls 3x8
weighted neutral grip pull-ups 3x8
chin up pull down 3x8
t-bar row 3x10
straight arm pulldowns 3x10
rear delt flies 3x10
shrugs 3x10
reverse bicep curls 3x10
hammer curls 3x10
wednesday
back squat 3x5
lunges 3x8
weighted back extensions 3x8
hip adduction 3x8
leg exstenion 3x10
leg curls 3x10
hip abduction 3x10
calf raises 3x10
seated calf raises 3x10
thursday
ohp 3x5
bench press 3x8
incline bench 3x8
weighted dips 3x8
landmine press 3x10
cable flies down to up 3x10
front delt raises 3x10
side delt raises 3x10
standing tricep extensions 3x10
reverse grip tricep pushdowns 3x10
friday
deadlift 3x5
bent over row 3x8
weighted neutral grip pullups 3x8
pull downs 3x8
cable row 3x10
close grip straight arm pull downs 3x10
rear delt flies 3x10
shrugs 3x10
curls 3x10
rope cable hammer curls 3x10
saturday
front squat 3x5
leg press 3x8
weighted back extensions 3x8
hip adduction 3x8
leg exstenion 3x10
leg curls 3x10
hip abduction 3x10
calf raises 3x10
seated calf raises 3x10
everyday 15 minutes of abs workout
routine 1
weighted crunches 3x15
side plank hip dips 3x15 each side
lying leg raises 3x15
ab roller 3x15
routine 2
plank 3x1minute
russian twists 3x20
lying back extensions 3x15
ab roller 3x15
sunday rest
All that and you still only add 5-10 lbs every 5 months, while I add once a month.
Correct me if I'm wrong.
compound lifts 2,5 kg per 2-3 weeks
assistance 2,5 kg per 1-2months
isolation a bit less
How much do you add per month? You forgot to mention a number
My routine
>tfw full body 5 times a week
>shower only twice