Hello,
At first, I´m sorry, but English isn't my first language. I hope you can still understand me.
I [M19] have been working out for two years now, but I have only just realized that my training plan was somewhat suboptimal due to excessive junk volume. Therefore, I would like to request your assistance in optimizing it. I prefer the PPL split and would like to stick with it.
Here is the workout plan I devised myself, based on my experience and videos I found on the internet, but I kind of feel like it isn't really good:
Could you advise me on whether I should add exercises or sets, switch some around, or exclude any? Additionally, are there any muscle groups that aren't included? I'm especially unsure if the amount of back exercises is enough volume.
Monday: Pull 2
Thursday: Push 1
Sunday: Push 2 (same as Tuesday, except Shoulder Machine Press and Lateral Raise Machine are switched)
Help and critique are really much appreciated.
Thanks in advance!!!
At first, I´m sorry, but English isn't my first language. I hope you can still understand me.
I [M19] have been working out for two years now, but I have only just realized that my training plan was somewhat suboptimal due to excessive junk volume. Therefore, I would like to request your assistance in optimizing it. I prefer the PPL split and would like to stick with it.
Here is the workout plan I devised myself, based on my experience and videos I found on the internet, but I kind of feel like it isn't really good:
Could you advise me on whether I should add exercises or sets, switch some around, or exclude any? Additionally, are there any muscle groups that aren't included? I'm especially unsure if the amount of back exercises is enough volume.
Monday: Pull 2
- Wide Grip Row [4 x 8-10]
- Rope Pull-Overs [4 x 8-10]
- Face Pulls [3 x 8-10]
- Biceps Curls (Dumbbell) [3 x 8-10]
- Single Arm Preacher Curl (Machine) [3 x 8-10]
- Leg Press [4 x 8-10]
- Seated Leg Curl [3 x 8-10]
- Leg Extension [3 x 8-10]
- Adductors Machine [2 x 8-10]
- Abductors Machine [2 x 8-10]
- Leg Press Calf Raise [3 x 8-10]
Thursday: Push 1
- Incline Bench (Smith Machine) [4 x 8-10]
- Mid Cable Chest Flys [4 x 8-10]
- Shoulder Machine Press [3 x 8-10]
- Lateral Raise Machine [3 x 20]
- Triceps Pushdown [3 x 8-10]
- Triceps Extensions [3 x 8-10]
- Lat-focused cable row [4 x 8-10]
- Wide Grip Row [4 x 8-10]
- Face Pulls [3 x 8-10]
- Biceps Curls (Dumbbell) [3 x 8-10]
- Single Arm Preacher Curl (Machine) [3 x 8-10]
Sunday: Push 2 (same as Tuesday, except Shoulder Machine Press and Lateral Raise Machine are switched)
Help and critique are really much appreciated.
Thanks in advance!!!