Ok so I wanted to ask you an opinion on my actual workout routine. It’s not a conventional split, as you’ll see. I like full body, but in this specific case I wanted to train every muscle group at least twice a week. Here’s the split (I’m Italian, so I’ll have to translate all my exercises, hope it’ll make sense):
1^ DAY
HORIZONTAL BENCH WITH BARBELL BAR 5x5
FREE SQUAT WITH BARBELL BAR 4x8-12
DUMBBELLS INCLINED BENCH (30º) 4x8-12
SINGLE LEG MULTIPOWER SQUAT 3x8
TRICEP PUSH DOWN 4x8-12
ONE ARM TRICEP CABLE EXTENSION 4x8-12
LEVITATION CRUNCH 4x15
HYPEREXTENSION BENCH (BACK) 4x12
2^ DAY
LEG PRESS 4x8-12
LEG EXTENSION MACHINE 4x8-12
LAT MACHINE 4x8-12
LEG CURL MACHINE 4x8-12
LIFTING UP WITH SEATED DUMBBELLS 4x8-12
LAT MACHINE “V” GRIP 4x8-12
LATERAL RAISES 4x8-12
CABLE REVERSE FLY 4x8-12
3^ DAY
PULLEY MACHINE 5x5-7
SHOULDERS PECK DECK 4x8-12
PULL-DOWN LAT MACHINE (BACK) 4x8-12
HIGH CABLE FLY 4x8-12
BICEPS CURL 4x8-12
CONCENTRATED BICEP CURL 4x8-12
MACHINE-ASSISTED DIP (CHEST) 4x8-12
LEG RAISED CRUNCH 4x15
Ok so there it is, my weekly split. I’ve tried, for the last two weeks, to sneak in a 4th day, and it looks like this.
4^ DAY
ASSISTED PULL-UP 5x5-7
FRENCH PRESS 4x8-12
CABLE BICEP CURL 4x8-12
CABLE LATERAL RAISE 4x8-12
HAMMER CURL 4x8-12
OVER HEAD ROPE TRICEP EXTENSION 4x8-12
KNEE RAISE CRUNCH 4x12
Ok, having said that, I have a few questions. Is it too much? If so, how could I adjust my schedule? Should I add the fourth day or not? I like this split, and I’d like to make an adjustment on this one, rather that to change it completely. Also keep in mind that I’m not an expert, I’m 26 but (even if I kinda trained before) I started to train properly about 5 months ago.
1^ DAY
HORIZONTAL BENCH WITH BARBELL BAR 5x5
FREE SQUAT WITH BARBELL BAR 4x8-12
DUMBBELLS INCLINED BENCH (30º) 4x8-12
SINGLE LEG MULTIPOWER SQUAT 3x8
TRICEP PUSH DOWN 4x8-12
ONE ARM TRICEP CABLE EXTENSION 4x8-12
LEVITATION CRUNCH 4x15
HYPEREXTENSION BENCH (BACK) 4x12
2^ DAY
LEG PRESS 4x8-12
LEG EXTENSION MACHINE 4x8-12
LAT MACHINE 4x8-12
LEG CURL MACHINE 4x8-12
LIFTING UP WITH SEATED DUMBBELLS 4x8-12
LAT MACHINE “V” GRIP 4x8-12
LATERAL RAISES 4x8-12
CABLE REVERSE FLY 4x8-12
3^ DAY
PULLEY MACHINE 5x5-7
SHOULDERS PECK DECK 4x8-12
PULL-DOWN LAT MACHINE (BACK) 4x8-12
HIGH CABLE FLY 4x8-12
BICEPS CURL 4x8-12
CONCENTRATED BICEP CURL 4x8-12
MACHINE-ASSISTED DIP (CHEST) 4x8-12
LEG RAISED CRUNCH 4x15
Ok so there it is, my weekly split. I’ve tried, for the last two weeks, to sneak in a 4th day, and it looks like this.
4^ DAY
ASSISTED PULL-UP 5x5-7
FRENCH PRESS 4x8-12
CABLE BICEP CURL 4x8-12
CABLE LATERAL RAISE 4x8-12
HAMMER CURL 4x8-12
OVER HEAD ROPE TRICEP EXTENSION 4x8-12
KNEE RAISE CRUNCH 4x12
Ok, having said that, I have a few questions. Is it too much? If so, how could I adjust my schedule? Should I add the fourth day or not? I like this split, and I’d like to make an adjustment on this one, rather that to change it completely. Also keep in mind that I’m not an expert, I’m 26 but (even if I kinda trained before) I started to train properly about 5 months ago.