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  1. #1
    Registered User Yduvoach76's Avatar
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    Looking for opinions/comments on this routine

    I’m 21 years old, 190cm (6’3) and currently at 76kg (176.5 lbs).
    I currently workout at home (I have a bench, barbell and dumbbells – also planning to get gymnastic rings once I move to a new apartment soon), and been following this routine which I ‘designed’ for a month now – it compromises of exercises which I enjoy doing the most. I’m looking for opinions/comments on this routine – would I benefit from changing anything? Or is it just rubbish and I’m just better off moving to something like Fierce 5 Novice Routine? (I think it's also worth adding that I used to work out for around a year before I moved and started university – this was 3 years ago.)

    Workout A:
    Standing Barbell Curls Into Barbell Overhead Press (Superset)
    Barbell Bench Press
    Barbell Bend-Over Row Into Barbell Upright Row (Superset)
    Barbell Shrugs Into Standing Reversed Barbell Curls (Superset)
    Behind-the-Back Barbell Wrists Curls (Overhand & Underhand separately)

    Workout B:
    Barbell Squat
    Romanian Deadlift
    Barbell Lunges
    Standing Calf Raises (I add one rep every workout – currently at 3 sets of 39 reps)
    (Also planning to add a Deadlift here)

    I add 2kg (4.4lbs) every week (currently at 19kg/41.8lbs), and for every exercise (besides Standing Calf Raises) I do 3 sets of 8 reps, (this increases on the second workout) and go until failure on the 4th set. I rest between 1-2min between sets.
    So it looks like this:

    Monday: Workout A (3x8 & until failure at 4th set)
    Tuesday: Workout B (3x8 & until failure at 4th set)
    Wednesday: Workout A (3x9-11 & until failure at 4th set)
    Thursday: Workout B (3x9-11 & until failure at 4th set)
    Friday: Rest
    Saturday: Rest
    Sunday: Rest

    Thanks for your time folks.
    Last edited by Yduvoach76; 09-25-2020 at 02:01 PM. Reason: Spelling & Extra Info
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Yduvoach76 View Post
    Workout A:
    Standing Barbell Curls Into Barbell Overhead Press (Superset)
    Barbell Bench Press
    Barbell Bend-Over Row Into Barbell Upright Row (Superset)
    Barbell Shrugs Into Standing Reversed Barbell Curls (Superset)
    Behind-the-Back Barbell Wrists Curls (Overhand & Underhand separately)
    I would put bench first. Am I correct to assume the supersets use the same weight for each pairing?
    I can tell time. Time cannot tell me.

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  3. #3
    Registered User Yduvoach76's Avatar
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    Originally Posted by TolerantLactose View Post
    I would put bench first. Am I correct to assume the supersets use the same weight for each pairing?
    I sometimes start with the bench first on some days, honestly depends on the day for me.
    Yes, that's correct.
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  4. #4
    Registered User cmacken's Avatar
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    Sorry, I may be misunderstanding you, you are using the same weight for every movement?

    Thanks,
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  5. #5
    Registered User Yduvoach76's Avatar
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    Originally Posted by cmacken View Post
    Sorry, I may be misunderstanding you, you are using the same weight for every movement?

    Thanks,
    No worries. Yes, I am using the same weight for every movement (besides the Standing Calf Raises, those I do without any added weight).
    I previously forgot to add that I have to take slightly more time between reps while doing the Standing Reversed Barbell Curls, as these are a little difficult unless I take my time with them.
    Last edited by Yduvoach76; 09-25-2020 at 04:10 PM. Reason: context
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    Registered User paulinkansas's Avatar
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    Pretty soon some people will say that barbell upright rows will put a strain on your shoulders. I do them with dumb bells and don't let my upper or lower arm get above the horizontal plane. In other words, I don't bring the dumb bells up super high.
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    Registered User air2fakie's Avatar
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    Barbell upright rows may put a strain on your shoulders.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by paulinkansas View Post
    Pretty soon some people will say that barbell upright rows will put a strain on your shoulders. I do them with dumb bells and don't let my upper or lower arm get above the horizontal plane. In other words, I don't bring the dumb bells up super high.
    Upright rows have a possibility of straining your shoulders depending on a number of factors. Such as but not limited to: your particular shoulder anatomy, what kind of bar you use, pre-existing injury, how high/low you pull, weight/sets/reps, How wide/narrow your grip is, etc.



    High pulls could be an alternative.
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  9. #9
    Registered User Yduvoach76's Avatar
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    I’ve been following the advice from a video called How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth by Jeff Nippard (sorry, I can’t post links), to minimise the shoulder strain/pain (which I haven’t got, at least for now I assume). I will certainly look into High-Pulls as an alternative, they look fun.

    I would also like to ask if I would benefit from switching my working-out days (switching Wednesday and Friday around)? Or that won't matter that much?
    So the week would like this instead:

    Monday: Workout A (3x8 & until failure at 4th set)
    Tuesday: Workout B (3x8 & until failure at 4th set)
    Wednesday: Rest
    Thursday: Workout A (3x9-11 & until failure at 4th set)
    Friday: Workout B (3x9-11 & until failure at 4th set)
    Saturday: Rest
    Sunday: Rest

    Thanks
    Last edited by Yduvoach76; 09-26-2020 at 06:16 PM. Reason: context
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  10. #10
    Registered User Nicksosure1's Avatar
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    Originally Posted by Yduvoach76 View Post
    I’ve been following the advice from a video called How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth by Jeff Nippard (sorry, I can’t post links), to minimise the shoulder strain/pain (which I haven’t got, at least for now I assume). I will certainly look into High-Pulls as an alternative, they look fun.

    I would also like to ask if I would benefit from switching my working-out days (switching Wednesday and Friday around)? Or that won't matter that much?
    So the week would like this instead:

    Monday: Workout A (3x8 & until failure at 4th set)
    Tuesday: Workout B (3x8 & until failure at 4th set)
    Wednesday: Rest
    Thursday: Workout A (3x9-11 & until failure at 4th set)
    Friday: Workout B (3x9-11 & until failure at 4th set)
    Saturday: Rest
    Sunday: Rest

    Thanks
    This could potentially be a better set up for you. You may find you're able to push more and/or recover better consistently. You probably don't need 3 rest days in a row to feel fresh, recovered and ready for another week. This also may help with frequency in a way, which has shown may improve gains. By that, I mean you are probably stimulating MPS relative to recovery more optimally by switch the rest day in between your two workouts. Because of the opposite reason, you're probably not fully recovered, fresh and adapted after two full workouts leading into your next two. And probably still stimulating MPS from your workouts at this time.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

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  11. #11
    Registered User pondman's Avatar
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    Originally Posted by Yduvoach76 View Post
    I’ve been following the advice from a video called How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth by Jeff Nippard (sorry, I can’t post links), to minimise the shoulder strain/pain (which I haven’t got, at least for now I assume). I will certainly look into High-Pulls as an alternative, they look fun.



    Thanks
    I'd be careful with all the super setting with shoulders and chest. Heavy weight pressing will roll your shoulders forward over time. I'd add work for the rear and side delts. It doesn't take a lot a weight. You can protect your shoulders with band pull a parts and face pulls-- if you've got a cable or bands. I prefer splitting out a regular back workout, with a barbell row, dead lifting, cable rows, shrugs, pull down, pull ups. Don't know why you need to superset this if you've got heavy weight.
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  12. #12
    Registered User Yduvoach76's Avatar
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    Originally Posted by Nicksosure1 View Post
    This could potentially be a better set up for you. You may find you're able to push more and/or recover better consistently. You probably don't need 3 rest days in a row to feel fresh, recovered and ready for another week. This also may help with frequency in a way, which has shown may improve gains. By that, I mean you are probably stimulating MPS relative to recovery more optimally by switch the rest day in between your two workouts. Because of the opposite reason, you're probably not fully recovered, fresh and adapted after two full workouts leading into your next two. And probably still stimulating MPS from your workouts at this time.
    Thank you for your input. Making the switch seems like a good idea, and I will be definitely doing that.

    Originally Posted by pondman View Post
    I'd be careful with all the super setting with shoulders and chest. Heavy weight pressing will roll your shoulders forward over time. I'd add work for the rear and side delts. It doesn't take a lot a weight. You can protect your shoulders with band pull a parts and face pulls-- if you've got a cable or bands. I prefer splitting out a regular back workout, with a barbell row, dead lifting, cable rows, shrugs, pull down, pull ups. Don't know why you need to superset this if you've got heavy weight.
    If I understood you correctly, doing supersets will (over time) roll my shoulders forward more compared to straight sets? If that's the case, then it seems like a no-brainer to do straight sets instead. What is the 'general' science behind that? (I tried to google this but couldn't find anything - Maybe I'm just wording my search wrongly) Does having that additional rest time between every exercise helps the shoulders a lot?

    I've been thinking about getting resistance bands already and incorporating the Band Pull Aparts and Face Pulls into the workout seems like a very good idea. Is there a brand of resistance bands which you guys recommend?
    Last edited by Yduvoach76; 09-30-2020 at 04:13 PM. Reason: grammar
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