Rate my workout

[pooterlaws]

Heyaa guys, I’m happy to have just joined this sub, this is my first post I’ve ever made on Reddit, I’m here for some advice and feedback as I am a new jim goer and have been working out for a couple of months, my goal is to increase my weight from 60 to 70 in a time frame of 6 months, I have been improving my diet and am consuming 2700-3000 calories and roughy 100-120 grams of protein, I would appreciate help from anyone willing to nudge me in the right direction, I just want to know whether I am lifting optimally or not

I’m a 5.8ft 20 year old male

• MONDAY - Chest and tricep - 18 sets
  Skull crushers 3 sets
  Push downs 3 sets
  Incline dumbbell Press 4 sets
  Flat bench press 4 sets
  Cable fly 4 sets
• TUESDAY - Lower and shoulder - 21 sets
  Dumbbell Front raises 3 set
  Lateral raises 3 set
  Shoulder press 3 set
  Leg Extension 3 set
  Leg Curl 3 set
  Leg Press 3 set
  Squats 3 set
• WEDNESDAY - Lats and bicep - 19 sets
  Bicep curl 3 set
  Hammer curls 3 set
  Lat pull-down 3 sets
  Cable pull 3 sets
  Dumbbell rows 4 sets
  Pull ups 3 sets
• THURSDAY - Shoulder and Lower - 27 sets
  Dumbbell Front raises 4 sets
  Lateral raises 4 sets
  Shoulder press 3 sets
  Leg Extension 3 sets
  Leg Curl 3 sets
  Leg Press 3 sets
• FRIDAY - Lats and bicep - 19 sets
  Bicep curl 3 sets
  Bar curls 3 sets
  Lat pull-down 3 sets
  Cable pull 3 sets
  Dumbbell rows 4 sets
  Pull ups 3 sets
• SATURDAY - Chest and tricep - 18 sets
  Skull crushers 3 sets
  Push downs 3 sets
  Incline dumbbell Press 4 sets
  Flat bench press 4 sets
  Cable fly 4 sets

I start most of the exercises with a warm up and my rep range is between 12-15 but lately I’ve been thinking of increasing the volume so I can do more high intensity low rep 5-10 workouts cuz that’s what I hear you do when you’re doing a bulk

PS- Here’s my diet

Protein shake 800 CALORIES - 14 almonds(100 calories), 5 cashew nuts(42 calories), fox nut(100 calories), oats(100 calories), dates(50 calories), peanut butter(30 calories), olive oil(100 calories), milk(300), banana(164)

Peanut butter sandwich 1000 CALORIES

Egg - 200(with egg white) + 34

Fried chicken with brown bread - 448 calories + 300 calories

PROTEIN
Protein shake - 14 almonds(3 grams), 5 cashew nuts(1.5 grams), fox nut(3 gram), oats(3), dates(.5), peanut butter(1 gram), olive oil(0 grams), milk(12 grams), banana(1)

Peanut butter Sandwiches - 20 grams

5 eggs - 30 grams
200 gram chicken - 45 grams

And the dinner is whatever my mama makes, usually there’s rice with some curry and dal so I’m estimating that’s about 300 calories or more

 

[rjohnson71]

@pooterlaws Too much volume. Unnecessary.

And also not optimal at all. Like chest on Monday and shoulder on Tuesdays. You should know that training chests also work the shoulder joints. So if you workout chest optimally you wont be performing shoulders the next day properly because it’s already a bit fatigued.

 

[pooterlaws]

@rjohnson71 So should I swap the days of shoulder/legs and lats/bicep so that I’m immediately not working on my shoulder the day after working on my chest?

 

[rjohnson71]

@pooterlaws I suggest doing a traditional PPL. Creates the balance that your split is lacking.

 

[pooterlaws]

@rjohnson71 What does ppl mean