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  1. #1
    Registered User FatDietitian's Avatar
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    Feedback on my training routine

    Relevant info:

    65 kg (143 pounds)

    167 cm (5'6'')

    Bench press: from 40 to 62,5 kg (from 88 to 137)

    Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).

    I'm a guy of 23 and I have been lifting fairly consistently for almost two years now. My main goal is aesthetics. In recent months, I have been following the PPL routine or, rather, PLP. It has given me results, especially chest and triceps but also strength in general. Right now I am restructuring the schedule, mainly because I only have been able to hit the delts directly once a week. I feel they are lacking. I'm not sure if this is the right place, but I thought I could share my routine and ask you guys for feedback. I have two slightly different chest days. The rest is the same.

    As I said, my main goal is aesthetics. So what do you guys think could be improved here? Should I drop or add something?

    Monday - Chest/front and middle delts/triceps
    • Bench press - the goal is 3 x 10 before I'll increase the weight, but often it becomes something like this 1 x 7, 2 x 6, 1 x 5
    • Incline dumbbell press 3 x 8-12
    • High cable crossovers 3 x 8 -12
    • Dips 3 x 8-12
    • Dumbbell shoulder press 3 x 8 -12
    • Lateral raises 3 x 8 - 12
    • Skullcrushers 3 x 8 -12
    • Triceps pushdowns 4 x 8 -12

    Tuesday/Friday- Back/biceps/rear delts
    • Deadlift 4 x 5 - 8
    • Barbell rows 3 x 8 -12
    • Lats pulldown 3 x 8 - 12
    • Wraparound row 3 x 8 -12
    • Biceps curls 3 x 8 - 12
    • Preachers curls 3 x 8-12
    • Cable curls 3 x 8 - 12 (usually do a drop set as well)
    • Cross hammer curls 3 x 8
    • Face pulls 3 x 8 -12

    Wednesday/Saturday - Legs
    • Bulgarian split squats 3 x 8 - 12
    • Leg press 4 x 8 - 12
    • Hip thrust 3 x 8 -12
    • Rear kick machine 3 x 8 -12
    • Leg curls 3 x 8 -12
    • Seated calf raise 3 x 8 - 12

    Thursday - Chest/front and middle delts/triceps
    • Incline bench press 3 x 5
    • Benchpress 3 x 8 -12
    • Same order of exercises from Monday

    Sunday - Rest

    And the cycle repeats.
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  2. #2
    Registered User air2fakie's Avatar
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    Some thoughts in case it helps:

    - At your weight & lifts, that much volume and working out 6 days/week is likely unhelpful. You may want to work out less & focus on continuing to increase your lifts, which will help greatly with aesthetics.

    - 2 x 12 = 24 sets of curls/week + 2 drop sets after all those pulls is esp overkill for you

    - If you're deadset on a 6 day PPL, consider dropping volume way down & including more variety between each of the 2 PPL days

    - The seated calf raise 2x/week is a waste of time; do them standing
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  3. #3
    Registered User paulinkansas's Avatar
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    What he said ^^^. Your Monday, Tuesday or Friday volume is the same volume as I do in a week. So you are doing about 4x the volume I do in a week. This is a case where more isn't necessarily better.

    Curls for example. I do 6 sets per week for my biceps. You do 24. I do 8 sets per week for shoulders, you do much more than that.
    Last edited by paulinkansas; 10-16-2021 at 09:44 AM.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by air2fakie View Post
    Some thoughts in case it helps:

    - At your weight & lifts, that much volume and working out 6 days/week is likely unhelpful. You may want to work out less & focus on continuing to increase your lifts, which will help greatly with aesthetics.

    - 2 x 12 = 24 sets of curls/week + 2 drop sets after all those pulls is esp overkill for you

    - If you're deadset on a 6 day PPL, consider dropping volume way down & including more variety between each of the 2 PPL days

    - The seated calf raise 2x/week is a waste of time; do them standing
    Big agree on dropping seated calf raises. I can’t imagine a greater waste of time in the gym.

    Do them standing, or one legged with bodyweight, or on a leg press.

    Pause at the top and bottom of the rep for at least 3 seconds. Kill the stretch reflex of the Achilles tendon. None of that bouncy BS.
    Age: 29

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  5. #5
    Registered User paulinkansas's Avatar
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    Originally Posted by BeginnerGainz View Post
    Big agree on dropping seated calf raises. I can’t imagine a greater waste of time in the gym.
    How about Kegel's?
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  6. #6
    Registered User George2100's Avatar
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    I would probably cut back to 3-4 days per week tbh. I’ve been lifting 10 yrs on/off and still lift every other day so I can recovery properly and still go balls to the wall on my workout days. If aesthetics are your goal, you don’t need to lift every day and do every exercise out there. Just the important ones. Go in 3-4 days per week and hit 3 compounds to cover the whole body (ex: bench/db rows/squats). Then hit 3 isolation exercises for muscles you want to emphasize (ex: curls/tricep pushdowns/lateral raises). I like to do it as a circuit to help stay lean.
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  7. #7
    Registered User George2100's Avatar
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    Originally Posted by paulinkansas View Post
    How about Kegel's?
    Do those in the car on the way home
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  8. #8
    Registered User TAWS6's Avatar
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    It’s insane. No human would benefit from all that. Do a basic full body or upper lower in the stickies.
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  9. #9
    Registered User BeginnerGainz's Avatar
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    Originally Posted by paulinkansas View Post
    How about Kegel's?
    That is an at home thing for me
    Age: 29

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  10. #10
    Registered User FatDietitian's Avatar
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    Originally Posted by paulinkansas View Post
    What he said ^^^. Your Monday, Tuesday or Friday volume is the same volume as I do in a week. So you are doing about 4x the volume I do in a week. This is a case where more isn't necessarily better.

    Curls for example. I do 6 sets per week for my biceps. You do 24. I do 8 sets per week for shoulders, you do much more than that.
    Holy ****...what have I done?
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  11. #11
    Registered User paulinkansas's Avatar
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    Originally Posted by FatDietitian View Post
    Holy ****...what have I done?
    Today was a push day. I did 1 set of DB OHP to near failure, 1 set of Arnold presses to near failure, 1 set of lateral raises to near failure. That's it. On Wednesday I'll be doing 5 sets of shoulder exercises to near failure. That's it for the 7 day week for shoulders.
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  12. #12
    Registered User FatDietitian's Avatar
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    Originally Posted by George2100 View Post
    I would probably cut back to 3-4 days per week tbh. I’ve been lifting 10 yrs on/off and still lift every other day so I can recovery properly and still go balls to the wall on my workout days. If aesthetics are your goal, you don’t need to lift every day and do every exercise out there. Just the important ones. Go in 3-4 days per week and hit 3 compounds to cover the whole body (ex: bench/db rows/squats). Then hit 3 isolation exercises for muscles you want to emphasize (ex: curls/tricep pushdowns/lateral raises). I like to do it as a circuit to help stay lean.
    So I would be better off with a 4 day split, hitting three different isolation exercises twice a week + compounds? For example, biceps curls, skullcrushers and lateral raises on Moday and Thursday.
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  13. #13
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by George2100 View Post
    Do those in the car on the way home
    I used to do them when I drove a car without power brakes. Must have been a reflex.
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  14. #14
    Registered User paulinkansas's Avatar
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    Originally Posted by TolerantLactose View Post
    I used to do them when I drove a car without power brakes. Must have been a reflex.
    That would work my sphincter more than the Kegel muscles. Sometimes when I'm driving my dump truck with a load it pulls to the side when I hit the brakes. That always works my sphincter.
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  15. #15
    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    That would work my sphincter more than the Kegel muscles. Sometimes when I'm driving my dump truck with a load it pulls to the side when I hit the brakes. That always works my sphincter.
    Same muscle group.
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