Can anyone please review my program??

christie12

New member
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 Curls:(On 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 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
 
@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
 
@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 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
 
@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
 
@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.
 
@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.
 
@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
 
@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 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?
 
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