Hey! Been reading a lot currently on how to create a routine and found this
https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
And read quite a lot on his side.
So the idea (if natural beginner) is basically to do Upper Lower (3-4x) or Upper Lower with PPL (5x) as a beginner.
My idea right now is doing PPL 5x a week but cycle through. So I start Pull, Push, Legs, Pull Push (weekend rest) and start my next week with Legs, Pull Push, Legs, Pull (weekend rest) and then go on with Push, Pull, Legs, Push Pull (weekend rest) and so on.
This should provide enough recovery for me as a beginner (7 months gym) or am I wrong?
I also should reduce volume from 6-7 exercises for better recovery.
So my new workout is basically:
Pull A: (Lat Pulldown + Wide Grip Focus)
- V Bar Lat Pulldowns 3x6-8
- Wide Grip T Bar Rows 3x8-10
- Cable Face Pulls 3x10-15
- Seated Dumbbell Curls 3x10-15
Push A: (Chest Focus)
- Flat DB Benchpresses (3x6-8)
- Bodyweight Dips (3 Sets to failure)
- Cable Lateral Raises (3x10-15)
- EZ Bar Skull Crushers (3x10-15)
Legs A: (Squat Focus)
- Squats 3x6-8
- Seated Leg Curls 3x10-15
- Smithmachine Calf Raises 3x10-15 (each set different stance)
- Decline Crunches 3 Sets to failure
Pull B: (Pull Up Neutral Grip Focus)
- Pull Ups (2 Sets Wide Grip)
- Pull Ups (2 Sets Neutral Grip)
- T Bar Row (Neutral Grip) 3x8-10
- Cable Hammer Curls (Rope) 3x10-15
Push B: (Shoulder Focus)
- Seated DB Overhead Presses 3x6-8
- Cable Lateral Raises 3x15-20
- Machine Chest Press 3x8-10
- Incline Bench DB Flys 3x10-15
- Triceps Overhead Extensions (Cable) 3x10-15
Legs B: (RDL Focus)
- RDLs 3x6-8
- Seated Leg Ext. 3x 8-10
- Bulgarian Split Squats 2x 8-10
- Smithmachine Calf Raises 3x10-15
- Hanging Leg Raises 3x to Failure
Any thoughts on this? Is volume "decent" or too low?
I know I should stick to a programm but I haven't found one I enjoyed and just changed a few exercises to what I like and matched the Set/ Rep range and reduced exercises to beginner level (8 months gym experience).
Is this okay?
Question would be: Is this allowing for enough recovery even if I go 5x a week? Should I just combine Pull/Push to Upper Day and do 8 Exercises on each upper day instead for an extra rest day? Upper Lower Rest Upper Lower Rest Rest?
What I like about 4-5 exercises is that I can easily do 20-30 minute low intensity cardio after each workout day?
So that's what I mean. For some of your exercises, what's holding you back is something other than your programming.
For this:
You can do this:
https://youtu.be/rVh8i5G-XC4
That's how you bench press dumbbells that are heavy enough to where you wouldn't be able to get to starting position from a laying position.
Alternatively, you could consider doing a barbell bench press.
But the program doesn't much matter. I like to focus on just 6 lifts, and make progress on those:
I've switched between different programs, but everything revolves around those 6 lifts, mainly the first 3. From there, I program around those based on whatever I happen to be prioritizing.
Ah okay.
Thanks for video.
Is it normal that my arm strength is holding me back on DB Presses though?
Do I need other exercises to be able to ever lift those 25 kg DBs ?
It's normal for people to progress to a point where they're not able to get into the starting position any other way than what I showed you. Whether that happens at 25kg or 45kg doesn't much matter, at some point you'll be unable to get those dumbbells in place except by standing up with them, putting them on your thighs while you sit down, and then rocking back so that they're in the up position to start bench pressing.
Even if you were to spend the time and the effort getting there on 25 kg, you'd eventually run into the same problem at 30 kg. The strongest people in my gym are bench pressing dumbbells at 100 lb (roughly 45 kg), but they can't lift them into place.
That is a lot but it doesn't sound a lot compared to me.
I unrack the dumbbells and farmer walk the 25 kgs to the bench lol looks like I am just struggling lol until I sit. Thats why I do the 22.5 kgs to not look like that.