Can anyone please review my program??

[christie12]

So it's been almost a month since I've been following this program. I used to do PPL but it was definitely not for me. I got tired of 2 leg days in a week and it was kind of getting me demotivated. So I started following this one which I made. But I really want someone to review if I'm missing something.

Equipment :- Dumbbells - Barbell - Bench - Resistance Bands

Xx-----------Xx

Monday - Chest Day:

1. Barbell Flat Bench Press:
   - Sets & Reps: 4 sets x 10-12 reps
2. Incline Barbell Bench Press:
   - Sets & Reps: 3 sets x 10-12 reps
3. Dumbbell Flyes:
   - Sets & Reps: 3 sets x 10-12 reps
4. Dumbbell Close Grip Bench Press:
   - Sets & Reps: 3 sets x 10-12 reps
5. Standing Dumbbell Flyes:
   - Sets & Reps: 3 sets x 10-12 reps
6. Incline Dumbbell Bench Press:
   - Sets & Reps: 3 sets x 10-12 reps
7. Dumbbell Flat Bench Press:
   - Sets & Reps: 3 sets x 10-12 reps

Xx-----------Xx

Tuesday - Back Day:

1. T-bar Rows:
   - Sets & Reps: 4 sets x 10-12 reps
2. Dumbbell 1 Arm Rows:
   - Sets & Reps: 3 sets x 10-12 reps
3. Dumbbell Pullovers:
   - Sets & Reps: 3 sets x 10-12 reps
4. Dumbbell Rear Flyes:
   - Sets & Reps: 3 sets x 10-12 reps
5. Barbell Chest Supported Rows (Wide Grip):
   - Sets & Reps: 3 sets x 10-12 reps
6. Barbell Chest Supported Rows (Close Grip):
   - Sets & Reps: 3 sets x 10-12 reps
7. Barbell Chest Supported Rows (Underhand Grip)
   - Sets & Reps: 3 sets x 10-12 reps

Xx-----------Xx

Wednesday - Shoulder Day:

1. Barbell Overhead Press:
   - Sets & Reps: 4 sets x 10-12 reps
2. Dumbbell Lateral Raises:
   - Sets & Reps: 4 sets x 10-12 reps
3. Dumbbell Arnold Press:
   - Sets & Reps: 3 sets x 10-12 reps
4. Dumbbell Front Raises:
   - Sets & Reps: 4 sets x 10-12 reps
5. Dumbbell High Pulls:
   - Sets & Reps: 3 sets x 10-12 reps
6. Resistance Band Face Pulls:
   - Sets & Reps: 4 sets x 20 reps
7. Barbell Shrugs:
   - Sets & Reps: 4 sets x 15-20 reps

Xx-----------Xx

Thursday - Arms Day:

**Superset 1:

1. Barbell Curls (Biceps):
   - Sets & Reps: 3 sets x 10-12 reps
2. Close Grip Barbell Bench Press (Triceps):
   - Sets & Reps: 3 sets x 10-12 reps

**Superset 2:

1. Incline Dumbbell Curls (Biceps):
   - Sets & Reps: 3 sets x 10-12 reps
2. Dumbbell Tricep Kickbacks (Triceps):
   - Sets & Reps: 3 sets x 10-12 reps

**Superset 3:

1. Alternating Dumbbell Curls or Zottman Curls (Biceps):
   - Sets & Reps: 3 sets x 10-12 reps
2. Skull Crushers (Triceps):
   - Sets & Reps: 3 sets x 10-12 reps

**Superset 4:

1. Dumbbell Hammer Curls (Biceps):
   - Sets & Reps: 4 sets x 10-12 reps
2. Dumbbell Tricep Extension (Triceps):
   - Sets & Reps: 4 sets x 10-12 reps

Xx-----------Xx

Friday - Legs Day:

1. Squats:
   - Sets & Reps: 4 sets x 10-12 reps
2. Barbell Hip Thrusts:
   - Sets & Reps: 4 sets x 10-12 reps
3. Dumbbell Bulgarian Split Squats:
   - Sets & Reps: 3 sets x 10-12 reps per leg
4. *Single Leg curls: (On Leg Extension) *
   - Sets & Reps: 3 sets x 10-12 reps per leg
5. *Single Leg Reverse CurlsOn Leg Extension)
   - Sets & Reps: 3 sets x 10-12 reps per leg
6. Barbell Standing Calf Raises:
   - Sets & Reps: 4 sets x 25 reps
7. Barbell Sitting Calf Raises:
   - Sets & Reps: 4 sets x 15-20 reps
8. Kettlebell Swings (with Dumbbells):
   - Sets & Reps: 2 sets x 15 reps

 

[timin]

@christie12 how hard do you train?

 

[christie12]

@timin I train everyday. And I'm almost out of breath after each workout. I can't lift very heavy also my reps are slow. My focus is putting on muscles. The problem is even if I bench 30kg my last 10 to 12 reps are complete failure when my hands just start shaking and I can't push it. It's like this on each set. And yea I know I'm kinda weak not sure why I can't like 50 or 60kg like my friends even after 4 months. Age 25, weight 66kg

 

[timin]

@christie12 I believe your sets are on the higher end but it does depend on how you train.
Since you train bro split I'd recommend lowering amount of sets and increasing intensity ( for hypertrophy)
Since if you train to failure and have a high amount of sets u could be overtraining

Reps should always stay around 6-12 too

 

[christie12]

@timin It's not like I always get to hit 12th rep. Like for example Overhead shoulder press if I have 4 sets, and using 20kg barbell I go around 12 on first then around 6 to 8 on the last 3.and I mean those 6 to 8 are like if I tried one more the bar would just not move even an inch more

 

[timin]

@christie12 Well then I'd say lower ur overall sets 6-16 working sets a week
6 being the minimum
16 being like the absolute max

 

[christie12]

@timin Sorry for being dumb but if I did 6 sets only won't it leave out many muscle groups? I mean 6 sets in a week sounds too little. Never tried

 

[timin]

@christie12 Sorry I meant per muscle group

Lats and upper back being separate
Quads and hams being separate

if u train really hard then you'd lower the sets per week
And If u train lighter leaving reps in reserve then you'd have a higher amount of sets

 

[christie12]

@timin I understand now. Thank you.

 

[timin]

@christie12 It differs from person to person though as recovery rate is different

It'd be best to track progress and see how it is after a few weeks

 

[christie12]

@timin Yea. I'm working on it. The reason my routine looks like this is because I thought id forget to train important muscle groups especially on back day if I don't add more exercises.

 

[krispablos]

@christie12 Respectfully I think what you’ve got here suffers from redundant exercises and junk volume. Do you have a plan for implementing progressive overload?

 

[christie12]

@krispablos Actually no. I increase weight very slowly. Like I increased 5kg on bench from 25 to 30 in 3 weeks. Starting point was 20kg

 

[krispablos]

@christie12 If you picked a couple movements you liked and got rid of the redundant ones you would see much faster progress. You should be able to add weight to your lifts each session.

 

[christie12]

@krispablos Yea. I'm considering removing exercises like standing chest fly and reducing those chest supported rows. Not sure why but I not sure what to remove in shoulder day every motion seems kinda important here

 

[krispablos]

@christie12 I like to program one compound for every major muscle/division and one isolation. Keep in mind every consecutive set you do in a workout will be less effective than the last so prioritizing the movements that are the most productive is a smart thing to do. So following that logic your shoulder day could look something like this:

-overhead press

-shrugs

-lateral raise

-something for rear delt

It might not seem like enough but it’s plenty if you hit those movements with 100% intensity. Just some food for thought, train however you like as long as you’re enjoying it.

 

[christie12]

@krispablos Thank you so much for all the help and information. I'll definitely incorporate this

 

[tylerw]

@christie12 Slightly off topic but how can I imagine those standing dumbbell flys? How does one do a fly in a standing position while still hitting the chest?

 

[christie12]

@tylerw Something like this.

 

[tylerw]

@christie12 But then it’s a shoulder exercise? I’m pretty sure that raising arms movement is done by the anterior delts not the pecs