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
Also to clarify the 10x3 bench presses on Monday and Friday have the weights dropped by about 20-30% of my 5RM
>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
>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
>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 frick your posture and frick 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.
It looks like you threw a bunch of shit at the wall and are trying to see what sticks.
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
16 sets of pullups and dips to failure
Then maybe some pushups and abs later.
>27 push sets a week
>3 pull sets a week
Are you actually moronic?
Ok what pull excercises would you recommend I add then? I'm already planning on adding barbell rows
hey op, why did answer his question but not mine
it's as real as pic related
Wasn't my fault, I was stretched to thin
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.
Got it thanks
I didn't read your post and I don't care about it, but is that image real?
Rate
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.
not my call