This is what we need to fix. We need to make it specific.
Sounds like plenty. What are your specific exercises on each day?
3 Likes
UpperA:
Incline Bench Press
Dumbbell Row
Barbell shoulder press
Pull-ups
Skullcrushers
Dumbbell Curl
LowerA:
Squats
Leg Curl
Leg Extension
Calf Raise
Planks
Hanging Leg Raises
UpperB:
DB Bench Press
Barbell Row
Lateral Raise
Lat Pulldown
Tricep Extension
Bicep Curl
LowerB:
Leg Press
Deadlift
Romanian Deadlift
Calf raises
Russian twist
Cable crunch
Sorry first post had got cut off. I usually stick to this exactly, some isolation movements I’ll change up here and there. Currently doing 3 sets of 8-12.
I suppose Lower A and Lower B are the same exercises.
1 Like
Upper B seems shorted. Where is lower B?
1 Like
My bad accidentally posted, went back and edited!
Had to edit, posted the full routine!
I would make the following changes:
-
Move your overhead press to Upper B and make it the primary pressing movement.
-
Assuming your goal is hypertrophy, replace the dumbbell bench with a converging chest press machine and replace incline barbell bench with incline dumbbell bench.
-
Pick either deadlifts or RDLs or at the very least put them on different days if you are going to do both in the same week.
-
Include a single leg movement pattern (lunge, split squat or Bulgarian split squat).
Yeah and I’m not seeing near enough shoulder or chest work. Back and legs are covered. I would almost take away ALL direct arm work and add more shoulder and chest until further developed. Others thoughts? I think we need to focus on nutrition as even if you didn’t make ideal changes your training seems adequate.
I agree with more shoulder focus, even if the arm work remains.
Delts and traps are the most powerful look a man can have.
1 Like
RT, what exercises would you recommend to add here in OP’s case to increase delts/traps focus?
I need to be careful not to suggest too much work that could lead to overtraining.
An OHP should be done both upper body days. Maybe a barbell one day and dumbbells the other day.
Plus I would recommend Parrillo’s seated strap row done on a seated long pull machine, where the strap or rope is pulled toward your face, engaging traps and side and rear delts. It always heavy weight, plus it is easily done with slow negatives if you wish. An alternative exercise can be done on a Hammer seated row with the seat at its lowest position, where you keep your elbows high, arching your back, forcing the rear delts and traps to do most of the work when you pull.
1 Like
So I forgot to mention I actually did start doing DB shoulder press the past few weeks along with lateral raises on my UpperB. I will implement those rows as well! I’ll focus on more chest but will probably keep the arm exercises in as well!
Thanks for everyone’s help. What I’ve decided to do is for the next 4 weeks continue to eat a deficit, clean, high protein diet. I just want to drop a bit more fat before going to maintenance/small surplus. I will post an update. As far as training goes I’m going to incorporate the advice given to my current 4 day split!
1 Like