#looking for advices on my workout routine

5 messages · Page 1 of 1 (latest)

thorn hill
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I create my plan base on avability to equipments
Each workout handstand practice

So it will look like this

Sunday: back chest legs

Back:
Front lever 4 sets
Weighted pull ups 3x8
Barbell row 3x8

Chest:
Bench press 3x8
Dumbbell flyes 3x8
incline dumbbell press 3x10

Legs:
Trap bar 3x8
Romanian deadlift 3x8

Monday: Rest

Tuesday chest shoulders triceps:

Chest : same as above

Shoulders:
pike push ups 3x10
Pasudo push ups 3x10

Triceps:
skull crushers 3x10
triceps extension 3x10

Wednsday back biceps legs

Back

Same as above
But Weighted pull up 3x5 (increasing weight )

Legs same as above

Biceps

Biceps curls 3x10
incline curls 3x10

Thursday rest

Friday arms (got weight vest rings and plates for dip belt )

Biceps
Biceps curls 3x10
Bodyweight rings curls 3x10

Triceps
rings triceps extension
Looking for another excersise 3x10

Shoulders same as above


This is my new workout creation and about to start today.
I wanted to add more volume because my previous fbw split believe wasn't enough.

Does my plan has too much volume or is it fine?

During my workouts, I will adjust the workout to fit my needs in the process.
AboutLegs I looking for more strength and less hypertrophy

meager plover
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If you are a beginner, and working out 4x/week, I'd recommend do full body each day if possible, even if you are already advanced. If you are already in a rhythm of working out at least for a month, upper lower would work good as well. But still, if you want to continue your way, I'd just suggest, for hypertrophy, you better not do 7-8 workouts per day. And, for each muscle group, try keeping compound workouts spread throughout the week. Like, the main compound workout you do here are pushups and benchpress, which basically more or less targets the same muscle group. Which is fine btw, I'd highly recommend keeping at least lunges if not full formed squats. they are very important for your quad growth. Add one calves exercise too, at least twice a week. if you don't find slots, I noticed your chest got very much attention, you might want to keep the compound ones, and add the ones you wnat. And, as you mentioned trap bar, I assume you meant lifting, which is going to work on your ham and core, so, better keep the Romanian deadlift for another leg day. but more importantly, what you find more comfortable. just keep in mind not to overtrain muscles. For lower chest development, I'd recommend dips if you can manage a pair of chairs to perform some. and, as you have access to trap bars. I'd highly recommend try adding farmers walk. it will help you a lot building your arms and legs, as well as traps and shoulder.

#

for biceps, keep chin ups, excluding one kind of curl?

#

Sunday: back chest legs

Back:
Front lever 4 sets
Weighted pull ups 3x8
Barbell row 3x8

Chest:
Bench press 3x8
Dumbbell  flyes 3x8
Dumbell press 3x8 (Try inclined one)

Legs:
Trap bar (lift) 3x8
(farmer's carry)
(add calves raises)

Monday: Rest

Tuesday chest shoulders triceps:

Chest :
Bench press 3x8
Dumbbell  flyes 3x8
(Do dips)

Shoulders:
 pike push ups 3x10
Pasudo  push ups 3x10

Triceps:  
skull crushers 3x10
triceps extension 3x10

Wednsday back biceps legs

Back
Front lever 4 sets
Barbell row 3x8
But Weighted pull up 3x5  (increasing  weight )

Legs
Trap bar 3x8 (try lunges instead)
Romanian deadlift 3x8
(add calves raises)

Biceps

Biceps curls 3x10
incline curl 3x10

Thursday rest

Friday arms  (got weight vest rings and plates for dip belt )

Biceps
Biceps  curls 3x10
Bodyweight rings curls

Triceps
rings triceps  extension
Looking  for another excersise  3x10 (Try close grip bench press)

Shoulders
Pike push ups 3x10
Pasudo  push ups 3x10

#

check the bracketed texts.