So i've been going to the gym for a few weeks, still a beginner, although i've done some lifting when i was even younger. I'm currently following this variation of the Alpha Destiny Novice Program 3 times a week (https://outalpha.com/the-out-alpha-novice-program/) :
- Day A:
Squat 3/5x5 (Sets x Reps)
Pause Bench 3/5x5
Stiff-Legged/Romanian Deadlift 2/3x5
Cable Row 3x12
Overhead Barbell Extension 3x12
Barbell/Dumbell Preacher Curl 3x12
Crunches 3x12
- Day B:
Deadlift 1/2x5
Barbell Row 2x12
Pause Overhead Press 3/5x5
Close-Grip Bench Press 3x12
Cable Lat pulldown 3x12
Barbell/Dumbell Preacher Curl 3x12
Crunches 3x12
Is this enough volume, is it too much? I'm thinking of adding some more shoulder work (probably lateral raises) and maybe reducing lat load, what do you guys think? Thanks!
- Day A:
Squat 3/5x5 (Sets x Reps)
Pause Bench 3/5x5
Stiff-Legged/Romanian Deadlift 2/3x5
Cable Row 3x12
Overhead Barbell Extension 3x12
Barbell/Dumbell Preacher Curl 3x12
Crunches 3x12
- Day B:
Deadlift 1/2x5
Barbell Row 2x12
Pause Overhead Press 3/5x5
Close-Grip Bench Press 3x12
Cable Lat pulldown 3x12
Barbell/Dumbell Preacher Curl 3x12
Crunches 3x12
Is this enough volume, is it too much? I'm thinking of adding some more shoulder work (probably lateral raises) and maybe reducing lat load, what do you guys think? Thanks!