Rate my Workout

[musicpainter21]

After only doing cardio on/off the last few years, I decided to force myself to start lifting instead, not using my schedule as an excuse anymore.

I try to, if possible at least do 20-60 mins on the cross trainer a day, 50 ish minutes of e-biking daily to/from.

I aim to loose about 20 kgs and wanna build more natural strength vs size, and while im still tryna find a diet that works, I was wondering what people thought of the workout i created. I aim to do a 2x3 split, but If i ever feel too exhausted or tired, I just it as a rest/cardio day + abs (abs i general just do when i got time or have the extra energy). Worth noting I tried to fix a plan that works the best with my gym as well.

1. BB Bench press 4x6-8

Incline BB Bench 3x10-12

Cable Crossovers 3x10-12

Dips (assisted)

Bar Pushdown, reverse + wide grip 3x10-12

Overhead Cable Skullcrushers, close grip 3x10-12

/ / /
2. Lat Wide Pulldown 4x6-8

Seated Cable Rows 3x10-12

Straight-arm Pushdowns 3x10-12

Hammer curls 3x10-12

EZ Preacher curls, close grip 3x10-12

Cable bar curls, wide grip 3x10-12

DB Palm up wrist curls 3x10-12

/ / /
3. BB Back Squat 4x6-8

Leg curls (lying) 3x10-12

Leg extensions 3x10-12

Calf raises seated 3x10-12

BB OHP, smith machine 4x6-8

DB Bent-over Reverse flys 3x10-12

DB Side Lat raises 3x10-12

(Was thinking about splitting legs and shoulders up, so on day 4 i did shoulders + abs)

/ / /
4. DB Bench Press 4x6-8

DB Flyes 3x10-12

Incline DB Press 3x10-12

DB Tricep extension, seated 3x10-12

BB smith machine, close + reverse grip 3x10-12

Rope Pulldowns 3x10-12

/ / /
5. BB Bent-over-rows + Shrugs SS 4x6-8

Lower Back machine 3x10-12

Lat Pulldown, reverse/close or row handle 3x10-12

Rope curls, close grip 3x10-12

Zottman curls 3x10-12

BB curls, wide grip 3x10-12 (tryna find alternative, cus no smaller BB seems to available)

DB Palm down wrist curls 3x10-12

/ / /
6. BB Romanian DL 4x6-8

Leg Press 3x10-12

DB Lunges 3x20-24 (haven't done yet, cus usually too exausted)

Calf raises, seated 3x-10-12

DB Arnold Press 4x6-8

DB Front Raises + Back Shrugs SS 3x10-12

Face Pulls 3x10-12

Open to thoughts and feedback!
Note its essentially a 6 day split room for rest and cardio days when needed. I have a busy schedule so I need something I can do as quickly as possible w room for cardio when I workout 6 am in the morning

 

[stevens86]

@musicpainter21 Pick a program that is already created if you really want success

https://www.reddit.com/@niecey85/s/IiRbQTGRTH

 

[musicpainter21]

@stevens86 It's actually already based on some programs i used to run from bodybuilding . com and some muscleand strength site

 

[claudia4christ]

@stevens86 Que?

 

[doks]

@musicpainter21 lots and lots of fluff

 

[musicpainter21]

@doks How so? I just do 3 exercises per muscle group per day

 

[533th3r]

@musicpainter21 3/10

 

[musicpainter21]

@533th3r Any improvement ideas?

 

[carolus]

@musicpainter21 Too much. Zottman curls? Front raises? Not to mention the volume is kind of nuts. Cut the volume by like a third and double the intensity

 

[musicpainter21]

@carolus Those are on different days. Its essentially a 6 day split

 

[overcoming1]

@musicpainter21 10+ sets for chest. who are you buddy? arnold?

u really not need 9 sets of biceps in a day

 

[overcoming1]

joking aside this program has no need too much volume. has nearly no super or giant sets. try work each muscle 10-12 set weekly and 3-6 daily

 

[musicpainter21]

@overcoming1 Thanks for the input, I tried doing super and giants but it's virtually impossible w my schedule and all the gym i go being jam packed that i cant switch between stuff. Other than that, I'm surprised to hear everyone saying that, because every workout plan I find, they do 3-4 exercises per muscle groups daily. I thought it was the norm haha