is this workout good?

J

johnyork

New member
Mon : (Chest + Tricep) 3 sets each
  1. Incline Bench (dumbbell press on Thurs)
  2. Flat Bench (")
  3. decline Bench (")
  4. Pec deck fly
  5. tricep pushdown
  6. dumbbell overhead extension
  7. rope pushdown (on Thurs: two-arm dumbbell tricep extension)
abbs

Tues : (Back + Bicep)
  1. Lat Pulldown front 10*4
  2. Lat Pulldown back
  3. Seated rowing
  4. dumbbell row
  5. Shrugs
  6. Dumbbell curl
  7. preacher curl (concentration curl on Fri)
  8. rope pushdown hammmer curl
forearms

Wed : (Legs + Shoulder) 3 sets each
  1. Weighted Squats 10*4
  2. leg press (rdl or hams squat alt, sometimes lunges too)
  3. Leg extension
  4. Lying leg curl
  5. Standing calf raise and machine calf raises superset 2,2
  6. Shoulder press
  7. Lateral raise 10*4
  8. reverse peck deck fly
my trainer (not a personal one he just tells exercise to many people inc jo competition m part lete h so m bhi puch leta hu) sometimes tells me really weird ones

he is really experienced unke paas mr india agra 2018 medal and certificate h wo india lvl wala nhi sayad but h koi (unka gym 6-7 years se h or maybe more )

bus shoulder or legs unka sahi nhi lgta kyonki jesse is week unhone karaya tha

wed(shoulder heavy legs light)
  1. db press
  2. Arnold press
  3. front raises
  4. leg press
  5. leg extension
  6. leg curl
  7. calfs same superset
sat (legs heavy, shoulder light)
  1. weighted squats
  2. leg press
  3. leg extension
  4. leg curl
  5. calfs
  6. machine shoulder press machine but ulta bhet ker
  7. db press
  8. reverse peck deck fly
ye ajeeb ho jaata h jesse is week lateral raises kare he nhi or majority to quads m he laga diya or shoulder m front delts m

Im 5ft 8inch 63 kg and 8 months + 1 year gap + 3 months exp and finish my workout usually in 1 hr 15 mins to 1 hr 30 mins
 
@johnyork No, it's the shittiest workout routine there could be. This is bro split, mostly used in the past by enhanced bodybuilders.

Go for a full body workout 3-4 days a week.
 
Listen to the Mountain Dog, he mentions frequency as the most important factor for a lagging body part
 
@jenfer thats not a bro spilt and miles away from being the shittiest routine there could be.

the problem is too much volume for some muscle group, like doing db press ,arnold press and front raise for front delt is overkill and no side delt movement is not optimal for full shoulder development.

cut down 1 or 2 exercise from each day and this split should just work good for him.

Bro split are not bad either if done right because you get lot of recovery time and you can be done with your workout in 30-40 min max.
 
@nancyfromsc Recovery is not same as adaptation. You can recover for 7 days in a bro split, but you'd gain muscle on only for the first 36-48hrs post workout for that particular muscle.
 
@lejla Just in general this is an advanced split. As a beginner you will get sore with 3-4 good sets. For muscle gain, you only need to get slightly sore and recover from it.
 
@johnyork Less frequency on ppl and not hitting the same muscle group after 48hrs. On ppl P1 and P2 are separated by 72hours. After P1 session you gain most muscle till 48hrs. Too much muscle damage on ppl and hence more recovery less adaptation and hence net less muscle gain.

For advanced lifters it's a different story. I couldn't find a research study on that, neither a fitness influencer on youtube explaining that. But, my guess is that when your body gets highly conditioned(4-5 years training exp), you don't get sore with low volume for a given muscle, so you need to do like 8-10 sets in one session. From practicality, you can't do full body every muscle 8-10 hard sets, so PPL becomes the only viable option at that point.
 
@jenfer full body sahi nhi rahega sayad kyonki almost 10 months ka time to ho gaya (8 puraane wale,1month wapis wahi muscles laane ke liye and baaki 2 extra)
 
@johnyork bro you don't need to do all the bench variations 😭 just junk volume. Better to do incline, and pec dec. for lower chest, cable flyes if you feel like.

back lat pulldown is retarded. normal is better than anything and enough.

i haven't read rhe other stuff, but i saw these at first sight and had to say.
 
@johnyork In general, all lifting exercises should be done in 45-60mins. 45mins most optimal. After 45mins the exercise we do are not much effective, because of fatigue. Any warm up or mobility work outside of main 45mins is fine.
 
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