I Realize My Routine May Be A Little Much For Some Ppl But Tbf It Took Me A While To Work Up To This - Tumblr Posts

I've been going to the gym for a few months now, can I message you to ask about tips/routines?

Please feel free to message me if u want more specifics. I personally run a traditional Push Pull Legs split, with 2 days a week for push right now

So for example

Sunday- legs

Monday-push

Tuesday-off

Wednesday-pull

Thursday-off

Friday-push

Saturday-off and/or abs circuit day/myoreps to absolute failure (at home workout)

Legs:

I keep it simple

Barbell squats 5x5

Hip thrusts 4x10-12

Leg press-this one is a little odd. I do one set for 10 reps and then rest 20 seconds and do 10 more reps of that same weight; I do this twice (so, 4 sets total). Use a lower weight as needed

Calf press(whatever machine is available) 5x14-20

Leg extensions 2x12-15 or a drop set

Push:

Barbell bench press- 7 set doing a pyramid style of adding weight and lowering weight throughout the sets (think=structure of the app nSuns) I do this to failure for each weight and don’t care about 1RM at all

Decline bench 3 sets to failure

Incline bench 3 sets to failure (usually 10-12)

Seated shoulder press (arms should be slightly angled in, not straight out) 4x8-12

Dumbbell lateral raise 3 to failure (8-12)

Overhead press 3-5 sets

Reverse cable fly (ESSENTIAL for big shoulders, do not skip. This will likely be very difficult at first bc these muscle are not used often and you should use a low weight to start) 3x10-12 or to failure if I want my upper body to look thiiiccc if im going out after or whtevr

Tricep dip 3 sets to failure (hits short head of Tricep)

Tricep overhead extension 3 sets to failure (hits long head of Tricep)

yeah I know my push day is crazy, but it works. not great for beginners to do this much, so I’d cut out decline bench and pick btwn seated shoulder press and overhead press to avoid injury

Pull:

Deadlift 5x5

Bent over barbell row 3x8-12

T-bar 3x10-12

Lat pull down (wide grip) 3 sets to failure (8-12 at least)

Lat pull down (v bar or close grip) 3 sets to failure, lower weight as needed to get reps in with good form

Cable row (wide grip) 3x12+ make sure you are pull the bar to the bottom of your rib cage to engage your entire back

Back extension (weighted) 2x20 if possible, just body weight if you’ve never done this

Preacher curl 4 sets to absolute failure (must be failure for growth here) at a weight you can do at least 12 reps of while maintaining form

Cross body curl 2x8-12

Cable hammer curl drop set

(I switch up bicep exercises, these are just my current)

This is my basic run-down; I try to avoid accessory movements and stick with compound lifts. For me, hitting all 3 benches is non-negotiable, but I am neurotic. Some good beginner resources are athleanx, who is my favorite exercise yt. FTM fitness has great pages as well, and I can show more info if needed.