How's this routine look

[luex]

Arms week1
Close-grip bench press
Tricep pushdown
Skullcrusher bar
Single tricep extension
Ez bar curl
Seated dumbbell curl
Hammer curl
Preacher curl

Quads week1
Squad
Narrow leg press
Hammer squat
Leg extension

Chest week1
Flat Barbell press
Incline Barbell Bench
Dumbbell fly
Flat hammer press
Pec dec fly

REST

Back week1
Heavy Barbell Row
Wide pull down
narrow pull down
T-bar row
Single arm cable row

Shoulders week1
Barbell Press
Lat raise seated
Rear delt fly
Arnold press
Upright Row
Shrugs

Hams week1
Sumo leg press
Lying leg curl
RDL
Leg press single
Standing single leg curl

REST

 

[miketee]

That’s a lot of work bro! I’m not sure that there is enough rest for your muscles to recover, but if you are juiced up, you should probably be ok. What is your plan as far as number of reps, rest between sets, and rest between exercises? This looks like a hell of a training plan. Keep us posted of your progress.

I’d substitute glute ham raises for leg curls. Only because I pulled my hamstring doing them which led me to research the exercise and I found out that these are not good for you because there is no way to get in a proper position to safely isolate the hamstrings.

 

[EcpertRealistic]

Dumbbell fly

You seriously still do this crap? Dude, we have machines this days to keep the tension constant. You lose constant tension when you reach top with dumbbells.

Same thing when doing biceps with dumbbells, the tension is lost on the top and you reach a resting position. Cables will keep tension all the way even when you are at the end of the exercise

 

[Oldschool]

You seriously still do this crap? Dude, we have machines this days to keep the tension constant. You lose constant tension when you reach top with dumbbells.

Same thing when doing biceps with dumbbells, the tension is lost on the top and you reach a resting position. Cables will keep tension all the way even when you are at the end of the exercise

Stfu

 

[Docd187123]

That's not a routine. That's a list of exercises thrown together. Programming involves sets and rep ranges. It involves periodization.

 

[DocGreen]

The gym that I go too is a PL gym. The gym that we built at the FD is a PL gym. Neither one have db machines. If that’s all he’s got, then that’s all he’s got. Just lift man

 

[luex]

@Docd187123 sorry could’ve gave you guys more insight on the rep range/sets..here it is. Don’t pay attention to the days in the numbered order...I put my weakest points earlier on in the week so it looks as it does above. I’ll do this block for probably 12 weeks. Right around the 8-10 rep range for most.

 

[Docd187123]

@Docd187123 sorry could’ve gave you guys more insight on the rep range/sets..here it is. Don’t pay attention to the days in the numbered order...I put my weakest points earlier on in the week so it looks as it does above. I’ll do this block for probably 12 weeks. Right around the 8-10 rep range for most.

View attachment 76809 View attachment 76806

Personally, I'm not a fan of body part splits but if that's how you wish to train then that's what we have to work with.

1) always do the big compound work first. These lifts will be loaded much heavier than other lifts and require more neuromuscular coordination bc so many muscles will work together. Don't waste your time on the pre-exhaustion crap or whatever it's called that gets pushed. So on your day for Hams for example, do your RDL's first while you're still fresh. You'll be lifting a lot more weight on that than any leg curl so treat it as the more important lift.

2) I would focus each day on 2 major compound lifts then add in accessory or isolation after. So quads for example you can choose squats, front squats, high bar squats, or something similar then move on to the other lifts. I'm not a fan of machines at all but then again I'm a powerlifter so I'm biased lol.

3) your arm day has a lot of work for some of the smallest muscles in the body. 2-3 solids lifts for bis and tris should be plenty considering these muscles also get used on your other days. Tris for example, CGBP, dips, JM press, floor presses all are superior choices to what you have listed. Bi's: weighted chin-ups, BB curls, DB curls

4) have one of your main goals to be progressing on the big lifts. Squats, deads, presses, pulls, etc should be getting heavier and heavier. The isolation lifts will take more time to go up in weight and it's more a matter of doimg them than trying to max them out n