Hey, since Summer Is coming and i Will have a lot of free time, i Was thinking of changing my routine tò hit every muscles group at least 2x week and going 4-5 times per week instead of only 3 ish.
As of now, i sometimes skip legs but It has been a Month and a half since i last did full body (school has been destroying me), so i Was thinking of doing and upper focused split, since MOST of my weak points are there. Thank you for any advice you May have
Routine: Full Body
Incline Bench Press (Smith)
45 kg × 10
50 kg × 10
50 kg × 11
Leg press
130 kg × 8
130 kg × 10
130 kg × 12
Lat pulldown (Cable)
45 kg × 10
50 kg × 8
50 kg × 10
Cable Push Down
Note: Rope
12.5 kg × 15
12.5 kg × 10
12.5 kg × 10 · (Warmup)
Bicep curl (Machine)
17.5 kg × 8
17.5 kg × 10
17.5 kg × 7 · (Failed)
Lateral raise (Dumbbell)
8 kg × 8
8 kg × 8
8 kg × 10
Crunch (Machine)
42.5 kg × 8
40 kg × 8
40 kg × 10
Routine: Lower
Leg press
120 kg × 8
130 kg × 8
140 kg × 10
Lateral raise (Dumbbell)
8 kg × 10
8 kg × 12
8 kg × 15
Leg extension
50 kg × 10
55 kg × 10
60 kg × 10
Seated leg curl
55 kg × 10
60 kg × 9
60 kg × 8
Standing calf raise (Machine)
90 kg × 20
94 kg × 20
94 kg × 29
Hip adduction
Note: tò failure
35 kg × 18
35 kg × 27
Crunch (Machine)
37.5 kg × 10
40 kg × 12
42.5 kg × 12
Routine: Upper
Bench Press (Barbell)
60 kg × 8
60 kg × 9
60 kg × 10
Bicep curl (Machine)
12.5 kg × 10
12.5 kg × 10
15 kg × 10
Chest supported row
70 kg × 8
70 kg × 9
70 kg × 8
Lateral raise (Dumbbell)
8 kg × 8
9 kg × 10
9 kg × 12 · (Failure)
Seated cable row
45 kg × 10
45 kg × 12
50 kg × 8
Chest fly (Machine)
40 kg × 10
45 kg × 12
45 kg × 12
Seated overhead press (Dumbbell)
14 kg × 8
12 kg × 8
12 kg × 10
Crunch (Machine)
40 kg × 12
42.5 kg × 10
42.5 kg × 12