#Every other day workout split

18 messages · Page 1 of 1 (latest)

tropic panther
#

A
Weighted Dips 2 sets RPT
Smith Tucked In(4 lvl) Incline Bench 2 sets RPT
Smith Kelso Shrugs 3 sets 2 Top Sets 1 back Off
Smith Reverse Grip Bench Press 2 sets RPT
One Arm Neutral Grip Row 3 sets RPT

B
Smith High Heel Split Squat 1 Top Set
Smith SRDL 2 sets RPT
Leg Extensions 2 sets RPT
One Leg Extension 2 sets RPT
Cable Hammer Curls 2 sets RPT
Cable Bayesian Cable Curl 2 sets RPT
Cable Lateral Raises 1 Set Rest Pauses Set
Hanging Knee Raises 3 sets SSS

C
Machine Shoulder Press 2 sets RPT
Wide Neutral Grip Pull Down 3 sets RPT
Close Grip Neutral Grip PullDown 2 sets RPT
Machine Chest Press 2 sets
Cable Knee Tricep PushD 3 Sets RPT(last is OA)
Cable Low to High Fly 3 sets SS
Cable Upright Row 1 Rest Pause Set
Cable Heavy Pull Over 2 sets

D
Machine Hack Squat 3 sets RPT
One Leg Hack Squat 2 sets RPT
Leg Curls 2 sets RPT
Object Holding Weighted Sissy Squat 3 sets SS
One Arm Preacher Curls 3 sets RPT
Partial Seated DB LR 1 Set Rest Pause
Hanging Leg Raises 3 sets SS

Id like to get some feedback please

#

reverse pyramid training is where you have a top set with rep range then then drop set after a rest of 3 to 5 minute rest you drop the weight by 10 to 15% but increase the reps

#

obviously you have to have build up warm up sets before the top heavy to avoid injuries

#

alot of the exercise are done with machines because i go to planet fitness. Also as you can see alot of these exercises are done on the same muchine or machines that are close or not busy at the gym because i want to save time, get in get out and not have to wait 30 accumulated minutes due to people using machines

limpid lichen
#

I think the upper days are too unbalanced between push and pull, the volume on accessories on leg day specially for the machine ones probable could be increased more without sacrificing much time or even recovery

tropic panther
limpid lichen
#

swap reverse grip bench for one of the pulldowns

#

in fact probably wouldnt do reverse grip to be honest

tropic panther
#

why is that? Been enjoying it quite abit thh

limpid lichen
#

its kinda silly and limits loading

#

but hey, if you like it

tropic panther
#

i do enjoy it, ill keep it but ill add the back exercise you recommended. Which grip and handle?

limpid lichen
#

its less important but, maybe since you have no curls on that day, some supinated?

tropic panther
#

i see. Well the idea was to avoid supernation since id train curls two days after, so to avoid too much elbow tendon overuse i decided to stick with neutral and pronated grip on upper days

limpid lichen
#

if thats a concern then yeah, makes sense

#

but 2 sets could not be THAT bad right?

tropic panther
#

sure thing man

#

ill try it out thank you. But won’t that be redundant with the pulldowns wide and neutral on day C?