Hi there!
After some reflection I wrote the workout routine!
What do you think?
It is not good.
1 Like
I agree. Looks to me first of all alot of “majoring in the minors” and “junk volume”. Really. First of all, unless you’re drug-assisted, “bro splits” aren’t going to get you the results you want. Look at the research for an objective opinion. Your workout is missing some really good and effective exercises like lunges and hinge movements. For example, shoulder and back work will work your traps, pulling movements will train your biceps, and pushing movements will work your triceps. You’re spending alot of time with several exercises rather than picking a few good, effective exercises that will work multiple muscle groups. I’m in agreement with OTay; this is not a good workout. If you can only train 3 days a week, I’d suggest full body workouts using compound movements so you’re hitting your muscle groups more than once a week. T3hPwnisher gave you some suggestions. Find a good 3 day a week workout and follow it. There are a TON of good programs out there; do a google search. Focus on quality exercises over quantity and you should see better results.
Why do you not want to follow something written by a coach? Is there a reason?
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Looks like you are trying to fit in a lot of specific exercises into a given day. Some of these may end up being redundant (Side cable raises and then side DB raises).
Also looks like you don’t have any sort of planned progression scheme (at least not apparent in the excel sheet). Most everything appears to be done 4x10 which is fine but do you ever add weight or reps. Do you really want to lock yourself into only sets of 8 and 10 with same weight across each set?
For these reasons and others I think you really aught to consider what Th3Pwn posted for you. Not being offensive but purely from a point of maximizing your time for inputted effort I think you will be happier long term with those results.
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Through the years of observing many men trying improve their physique, I find what I can only believe is a psychological component of the lifter. Those who tend to perform well with free weights, tend to use free weights. Those who perform well on compound exercises with free weight, do so. But those who don’t perform well on compound free weight exercises just avoid doing them.
I believe you put on the most muscle, and do so the fastest, doing compound free weight exercises.
One of the best decisions I made on my quest for achieving the best physique I could was by competing in powerlifting. (Though competitive bodybuilding was my ultimate objective.)
I always approached the isolation exercises as “shaping” exercises that help contour the mass that I added doing compound free weight exercises.
If you can preform a compound exercise with free weights, do that, and use machines only for exercises that cannot be done without a machine.
From my observations the last 56 years, those with the worst physiques spent most all their time doing isolation exercises (though it seems that Cross Fit popularity has greatly improved that situation.)
Don’t waste your time doing 1 rep maximums. See what you can just get 5 reps and calculate to estimate your 1 rep maximum. (Your 5 rep max divided by 0.9)
BTW, three days a week is a good place to start a powerlifting program.
Monday - Squats
Wednesday - Bench Press
Friday - Deadlifts
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OK!
You don’t want to hange your lifts, your reps, or your 3 times per week lifting schedule.
That’s fine.
Let’s focus on what you Can change.
Like the arrangement of which body parts go together on which days, and limiting Interference between body parts.
Before you had Back/Shoulders/Biceps on the same day. So your Shoulders were tired by the time you finished Back, and your Biceps were extra tired by the time you finished Shoulders.
The new setup is much better! Way less interference between body parts. Except maybe do Shoulders before Legs, since shoulders are the priority.
So yeah, try this new arrangement for a few months and see if it works better than your old plan.
But on July 1st, if you’re Still not getting the physique you want, you may need to be willing to make some Big changes to your lifting.
You guys are clear, but this is how I’ve trained and how the people I do know train. This training method showed me results on my phisique. This is why I kept training with this method.
Now you guys are expert, and I am a beginner, but I want to know more, so let me say, that I want to give a try to new things, and see how my phisique respond to it.
To be more sure, I’ll link some reference phisique I consider my goals
Examples: 1 - 2 - 3
Are those phisique I really could build with this training method? (If not, better?)
Please, consider telling about other/better training methods for the purpose, and I would like to hear from you, How I could reshape the excercises to fit in a 3 day routine! Then I’ll make the plan and share it back!
Cheers!
This guy is a troll.
And you don’t like the outcome of that, so that would mean it’s time to do something different.
Don’t make a plan: follow one already made.
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Week 1, Day 1 : Do the 1st workout of the program
Week 1, Day 2: Do the 2nd workout of the program
Week 1, Day 3: Do the 3rd workout of the program
Week 2, Day 1: Do the 4th workout of the program
Week 2, Day 2: Repeat
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Ok thanks so I’ll have this rotation.
I wanted to make something more simpler having fixed muscles for the “x” day, but this sounds good as well!
Will this workout possibily give me the results I’ve posted as reference?
Thanks!
Keep it simple! Make it happen!
This checks all the boxes! Full body workouts and compound lifts are the answers to your question. Remember to log your workouts to monitor progress.
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Could be… the jury is still out on that.
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OP… what is your current weigh?
I’m not a troll!
55kgs
Thanks! This seems to be good, but the The Complete Power Look Program seems to be more diverse, and elaborate.
Plus, it look like there is a bit more “rotation” between excercises!
Do as you please, but why not keep it simple in order to secure consistency (and progress)?
Thanks for answering.
Regarding the troll thing…in the big picture it really doesnt matter on my end. But i cant answer for others.