Routine Rate

Would this be a good routine for someone with about 10 months of lifting experience?
Format is (repsxsets)
Also I have a homegym so my options are limited for accessory excercises

Monday
bench press 5x3
OHP 5x3
Squat 5x3
bench press 10x3
curls 10x3

Tuesday
Cardio

Wenesday
Pullups till failure
OHP 10x3
Deadlift 3x5
Tricep pushdown 10x3
lat pulldown 12x3
pushups till failure

Thursday
cardio

Friday
bench press 5x3
OHP 5x3
Squat 5x3
bench press 10x3
curls 10x3
Dips 5x3

  1. 4 weeks ago
    Anonymous

    Also to clarify the 10x3 bench presses on Monday and Friday have the weights dropped by about 20-30% of my 5RM

  2. 4 weeks ago
    Anonymous

    >heavy emphasis on chest
    >zero upper back
    Bad idea if you want to do full body work, we're already living like hunched over freaks from sitting, exercise should ideally compensate that, not make you even more front dominant. I'd give upper back and chest at least equal volume, ideally more upper back than chest for that percise reason. Add some face pulls and rows, I recommend one arm dumbbell/barbell rows

    • 4 weeks ago
      Anonymous

      >heavy emphasis on chest
      Yeah my goal is to focus more on bench press until I can bench over 200lbs. Currently my 5RM is 170
      >zero upper back
      Yeah thats a good point I could add in barbell rows to my Wednesday

      • 4 weeks ago
        Anonymous

        >Yeah my goal is to focus more on bench press until I can bench over 200lbs. Currently my 5RM is 170
        >Yeah thats a good point I could add in barbell rows to my Wednesday
        You don't want to be too front dominant, it will fuck your posture and fuck with your shoulders. You're 10 months into lifting, and if you want to eventually be 10 years into lifting, without serious aches and pains, keep a balanced programm. Front and back are different to lower body training, squats and deadlifts already make for a pretty balanced workout, the upper body is more tricky in that regard, try not to give yourself imbalances, it might get you quicker to some milestones, but it will do you no good in the long term.

  3. 4 weeks ago
    Anonymous

    It looks like you threw a bunch of shit at the wall and are trying to see what sticks.

    • 4 weeks ago
      Anonymous

      My equipment is pretty limited so I tried to think of some of the best excersises I could do with my setup and arrange them for full body

  4. 4 weeks ago
    Anonymous

    16 sets of pullups and dips to failure
    Then maybe some pushups and abs later.

  5. 4 weeks ago
    Anonymous

    >27 push sets a week
    >3 pull sets a week
    Are you actually retarded?

    • 4 weeks ago
      Anonymous

      Ok what pull excercises would you recommend I add then? I'm already planning on adding barbell rows

      • 4 weeks ago
        Anonymous

        hey op, why did answer his question but not mine

        I didn't read your post and I don't care about it, but is that image real?

        • 4 weeks ago
          Anonymous

          it's as real as pic related

        • 4 weeks ago
          Anonymous

          Wasn't my fault, I was stretched to thin

      • 4 weeks ago
        Anonymous

        Its not even about specific exercises, just have equal pushing and pulling volume 10-20 sets over the week per muscle group is a good start. Youre doing way too much push volume and nowhere near enough pull. Also, why are you only doing 3 sets max per exercise. I would suggest doing fewer exercises but more sets per exercise if you know what i mean.

        • 4 weeks ago
          Anonymous

          Got it thanks

  6. 4 weeks ago
    Anonymous

    I didn't read your post and I don't care about it, but is that image real?

  7. 4 weeks ago
    Anonymous

    Rate

  8. 4 weeks ago
    Anonymous

    This marathon style lifting will burn out fast after a few weeks. You need off days for rest and recovery to grow and get stronger. Suggest you reduce your lifting days to 2 and cardio once a week.

  9. 4 weeks ago
    Anonymous

    not my call

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