▲ 1 r/workout
Hi, I've switched to this workout routine for the past few weeks. Is it okay? Any improvements? My main goal is to gain muscle. I try and go to failure for every set.
Push Day 1
- Incline Bench Press (Dumbbell) — 4 sets of 10–12 reps
- Shoulder Press (Machine Plates) — 3 sets of 10 reps
- Chest Press (Machine) — 3 sets of 12 reps
- Chest Fly (Machine) — 2 sets of 12 reps
- Lateral Raise (Cable) — 3 sets of 12 reps
- Triceps Rope Pushdown — 3 sets of 7–10 reps
Pull Day 1
- Lat Pulldown (Cable) — 4 sets of 9–12 reps
- Chest Supported Incline Row (Dumbbell) — 3 sets of 10–12 reps
- Seated Cable Row (Bar Grip) — 2 sets of 10–12 reps
- Rear Delt Reverse Fly (Machine) — 3 sets of 12–15 reps
- Preacher Curl (Machine) — 3 sets of 10 reps
Pull Day 2
- Chest Supported Incline Row (Dumbbell) — 3 sets of 10 reps
- Lat Pulldown (Close Grip, Cable) — 4 sets of 11–14 reps
- Rear Delt Reverse Fly (Machine) — 3 sets of 10 reps
- Behind‑the‑Back Curl (Cable) — 3 sets of 12 reps
Push Day 2
- Bench Press (Barbell) — 4 sets of 8–12 reps
- Incline Bench Press (Dumbbell) — 2 sets of 9 reps
- Seated Triceps Press — 3 sets of 10 reps
- Low Cable Fly Crossovers — 2 sets of 10–12 reps
- Lateral Raise (Cable) — 3 sets of 12 reps
- Overhead Triceps Extension (Cable) — 3 sets of 12 reps
Legs Day 1
- Hack Squat (Machine) — 4 sets of 12 reps
- Leg Press (Machine) — 2 sets of 10 reps
- Leg Extension (Machine) — 2 sets of 10–12 reps
- Seated Leg Curl (Machine) — 3 sets of 12 reps
- Seated Calf Raise — 4 sets of 12 reps
- Crunch — 3 sets of 12 reps
Legs Day 2
- Romanian Deadlift (Barbell) — 3 sets of 10 reps
- Leg Press (Machine) — 3 sets of 8–10 reps
- Seated Leg Curl (Machine) — 3 sets of 11–12 reps
- Bulgarian Split Squat — 3 sets of 8 reps
- Seated Calf Raise — 4 sets of 15 reps
- Crunch — 4 sets of 12 reps
u/Famous-Role8785 — 15 days ago
