Workout effectiveness?

R

raptordesign

New member
Hi folks I was hoping to get some advice on my workout. I’m currently doing PPL over a 5-day split. Usually P-P-L-Rest-P-P-Rest.

My two main questions I’m hoping for answers on are in relation to my Push and Pull days. Legs im pretty set with I think:
  1. Do my workouts give me full coverage for my upper body? I.e., Is there anything glaring that I’m missing? Or any muscles being neglected? Or am I overtraining on something where I could switch an exercise for something better?
  2. How’s my volume? Pretty much everything is 3 sets of 8-15 reps (compounds towards 8-10, isolations towards 10-15). Is this volume sufficient, do I have any junk volume in there?
Would really appreciate anyone taking the time to help and give their view.

Thank you in advance.

Push
Flat dumbbell bench press: 3 x 8-10
Incline chest plate machine (45°): 3 x 8-10
Dips: 3 x 10-12
Shoulder press plate machine: 3 x 8-10
Cable ohead tricep extension: 3 x 10-15
Cable fly (mid position): 3x 10-15
Lateral raise single arm: 3 x 10-12
Cable k/back (standing): 3 x 8-12

Pull
Wide grip pull ups: 3 x 8-12
Incline dumbbell row: 3 x 8-10
EZ curls against wall: 3 x 10-12
Hyper extensions: 3 x 10-12
Close grip lat pull down: 3 x 8-12
Seated row machine wide grip: 3 x 8-10
Behind back cable curls: 3 x 8-10
Rear delt machine single arm: 3 x 10-12
 
@raptordesign Exercise selection looks fine to me. Volume is fine also, if anything slightly on the higher side. As long as you are satisfied with the rate of progress I don’t think you need to change anything.
 
@melaninzombie I’d thought about doing something like that but finding the cadence of PPLPP is one that I can stick to pretty consistently. Mainly because I hate training legs so once a week is my max! But I do my push and pull days twice each per week.
 
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