Hi guys! I’ve been lifting for a couple years now on and off but recently I’ve been trying to get really consistent again. I’m trying to optimize my workout routine and was wondering if anyone had any insight or suggestions, as I’m not really sure if I’m doing too much volume and getting diminishing returns. My large amount of volume is basically just because the exercises are fun
Each of these exercises I’m doing 2x8, or 2x5 for compounds where I wanna go really heavy.
(!) means one set
(?) means optional exercise
I’d really appreciate any advice!
PPL/UL
Push:
Bench press (!)
Incline bench / incline smith / machine press
Cable fly / machine fly
Shoulder press / military press
Lateral raise
JM press / Tri pushdown
Overhead extension
Shrugs (?)
Pull:
Lat pull down
T-bar row
Preacher curl
Single arm low row
Rear delt fly / extension
Bayesian cable curl
Transverse cable pull
Reverse barbell curl
Forearm accessory (?)
Legs:
Hip adductors + abductors
Hack squat / leg press
Romanian deadlift (!)
Leg extension
Leg curl
Hip thrust
Calf raise
Sissy squat (?!)
Upper:
Incline bench / incline smith / machine press
Lat pulldown
Cable / machine fly
T bar row / single arm low row
Tricep extension + overhead extension
Lat raises
Bayesian / decline / preacher curls
Reverse curls (!)
Machine / cable crunch
Back extensions
Lower:
Same as legs