maxmillianmichieli
New member
Couple days ago, it was my pull day which consisted in:
• Close neutral grip lat pulldown, 2 sets, 8-10 reps
• Wide grip pronated low cable (gironda) row for upper back, 3 sets, 8-10 reps
• Single arm low cable row, narrow trajectory for lats: 2 sets, 8-10 reps, last set to failure
• Wide grip pull-ups, 2 sets 8-10 reps, last set to failure
•Wide neutral grip barbell shrugs, 2 sets, 10-15 reps, last set to failure
• Hyperextensions for lower back, 3 sets, 15-20 reps
• Single arm cable pullover, 2 sets 10-15 reps, last set to failure
• Supinated alternate biceps curl, 3 sets, 8-12 reps each arm, last 2 sets to failure
• FacePull, 3 sets, 10-15 reps, last set to failure
• Single arm Bayesian curl, 3 sets, 10-15 reps, last 2 sets to failure
It's 10 exercises, 2 vertical pulling, 2 horizontal rows, 4 "isolation" movements for upper traps, rear delts, lats and lower back, and then 2 biceps exercises. I don't find it excessive volume since it's 10 sets or less for each muscle, but it was more than 2 h in the gym despite the fact that most exercises are only 2 sets and I superset some of them like pullovers with shrugs or facepulls and hyperextensions. With 3-4 min rest between sets. Is this too much volume done once a week? Should I move biceps o rear delts work (or both) to another day? Is there some exercise there that's dispensable? Any modification you guys would made regardless of volume? Thanks in advance.
• Close neutral grip lat pulldown, 2 sets, 8-10 reps
• Wide grip pronated low cable (gironda) row for upper back, 3 sets, 8-10 reps
• Single arm low cable row, narrow trajectory for lats: 2 sets, 8-10 reps, last set to failure
• Wide grip pull-ups, 2 sets 8-10 reps, last set to failure
•Wide neutral grip barbell shrugs, 2 sets, 10-15 reps, last set to failure
• Hyperextensions for lower back, 3 sets, 15-20 reps
• Single arm cable pullover, 2 sets 10-15 reps, last set to failure
• Supinated alternate biceps curl, 3 sets, 8-12 reps each arm, last 2 sets to failure
• FacePull, 3 sets, 10-15 reps, last set to failure
• Single arm Bayesian curl, 3 sets, 10-15 reps, last 2 sets to failure
It's 10 exercises, 2 vertical pulling, 2 horizontal rows, 4 "isolation" movements for upper traps, rear delts, lats and lower back, and then 2 biceps exercises. I don't find it excessive volume since it's 10 sets or less for each muscle, but it was more than 2 h in the gym despite the fact that most exercises are only 2 sets and I superset some of them like pullovers with shrugs or facepulls and hyperextensions. With 3-4 min rest between sets. Is this too much volume done once a week? Should I move biceps o rear delts work (or both) to another day? Is there some exercise there that's dispensable? Any modification you guys would made regardless of volume? Thanks in advance.