Hey guys. After my last thread and the amount of support I got from some senior members, I thought I'd post my workout routine and see what you all think in regards to my training. I used to follow a decent PPL a while a go but hit a plateau in my training for about 4 months with my strength nor size really increasing, thus deciding to attempt my own workout routine.
Due to my job, I REALLY struggle with time. I work an average of 50 hours a week, normally 10/12 hour shifts and finding the time to incorporate my clean diet and workouts can be a struggle for me. I made this routine in the worst case scenario that I can only go to the gym 3 times a week, and I made it mainly for strength training. Without further ado, let me know what you think!
Chest + Quads + Biceps
Wk 1 day 1
Squats 10-8-6
Bench press (Barbell) 10-8-6
Leg press 10-10-10
Decline smith bench 10-10-10
Incline Dumbell Hammer Curls 10-10-10
EZ bar 21's x 2
Overhead cable curl 10-10-10
Shoulders + Upper back + Triceps
wk 1 day 2
Strict press (Barbell)4-4-2 (Up-tight rows superset 10-10-10 between sets)
Shrugs (Barbell) 10-10-10
Arnold Press 10-10-10
Barbell rows (Over grip for 10, then under grip for 10 10(10)-10(10)
Skull crushers 10-10-10
Dip machine 10-10-10
Tricep pushdown rope 10-10-10
Lower back + Hams+calfs + Forearm
wk 1 day 3
Deadlift 10-8-6
Leg extension 10-10-10
Rack pulls 10-10-10
Hamstring extension 10-10-10
Calf raises 10-10-10
Barbell forearm curls 10-10-10
Palms down wrist curls 10-10-10
Palms up wrist curls 10-10-10
That's basically the premise of my workout routine. As I finish the previous week, the next weeks sets change. So I tend to go from high reps, low weight to low reps high weight. I'll present an example;
Chest + Quads + Biceps
wk 2 day 1
Squats 4-4-2
Bench press 4-4-2
Leg press 10-10-10
Decline smith bench 8-8-8
So it goes 10-8-6, 4-4-2, 5-3-1 then reset. That's how I've been doing it the last...pft 4 months maybe? My endurance and strength has increased pretty decently from running this. I'm putting on more mass on this routine too; What's your guys' opinions on it? I'm open to pretty harsh criticism, because I know a lot of you have tons of experience when it comes to training and routines. I try to hit every muscle group at least twice a week; I know the recommended amount is at least 3 times, but I can't always guarantee that. On average I do go gym 4 times a week, So on the 4th day I'll tend to focus on a full body workout so I Hit everything at least 3 times. Abs are normally done at the end of each workout for about 20 minutes.
I've looked at a few other routines recommended by some people; however a lot of them don't directly train your shoulders and unfortunately for me my shoulders are my genetic gift haha, So I ideally would like to train them.
I've looked into German Volume Training and I think it looks pretty damn cool tbh. I'm looking to switch up this routine sooner or later.
Be honest with what you think. I want to change my workout from being strength focused to Muscle building focused.
Much love guys
Due to my job, I REALLY struggle with time. I work an average of 50 hours a week, normally 10/12 hour shifts and finding the time to incorporate my clean diet and workouts can be a struggle for me. I made this routine in the worst case scenario that I can only go to the gym 3 times a week, and I made it mainly for strength training. Without further ado, let me know what you think!
Chest + Quads + Biceps
Wk 1 day 1
Squats 10-8-6
Bench press (Barbell) 10-8-6
Leg press 10-10-10
Decline smith bench 10-10-10
Incline Dumbell Hammer Curls 10-10-10
EZ bar 21's x 2
Overhead cable curl 10-10-10
Shoulders + Upper back + Triceps
wk 1 day 2
Strict press (Barbell)4-4-2 (Up-tight rows superset 10-10-10 between sets)
Shrugs (Barbell) 10-10-10
Arnold Press 10-10-10
Barbell rows (Over grip for 10, then under grip for 10 10(10)-10(10)
Skull crushers 10-10-10
Dip machine 10-10-10
Tricep pushdown rope 10-10-10
Lower back + Hams+calfs + Forearm
wk 1 day 3
Deadlift 10-8-6
Leg extension 10-10-10
Rack pulls 10-10-10
Hamstring extension 10-10-10
Calf raises 10-10-10
Barbell forearm curls 10-10-10
Palms down wrist curls 10-10-10
Palms up wrist curls 10-10-10
That's basically the premise of my workout routine. As I finish the previous week, the next weeks sets change. So I tend to go from high reps, low weight to low reps high weight. I'll present an example;
Chest + Quads + Biceps
wk 2 day 1
Squats 4-4-2
Bench press 4-4-2
Leg press 10-10-10
Decline smith bench 8-8-8
So it goes 10-8-6, 4-4-2, 5-3-1 then reset. That's how I've been doing it the last...pft 4 months maybe? My endurance and strength has increased pretty decently from running this. I'm putting on more mass on this routine too; What's your guys' opinions on it? I'm open to pretty harsh criticism, because I know a lot of you have tons of experience when it comes to training and routines. I try to hit every muscle group at least twice a week; I know the recommended amount is at least 3 times, but I can't always guarantee that. On average I do go gym 4 times a week, So on the 4th day I'll tend to focus on a full body workout so I Hit everything at least 3 times. Abs are normally done at the end of each workout for about 20 minutes.
I've looked at a few other routines recommended by some people; however a lot of them don't directly train your shoulders and unfortunately for me my shoulders are my genetic gift haha, So I ideally would like to train them.
I've looked into German Volume Training and I think it looks pretty damn cool tbh. I'm looking to switch up this routine sooner or later.
Be honest with what you think. I want to change my workout from being strength focused to Muscle building focused.
Much love guys
