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Topic starter
05/10/2026 8:47 am
I wanna see how my routine is to everyone on here
i make my own routines up, i try to research a lot
M- Chest
barbell Bench press- 1 warm up set, 4 working sets 6-12 reps
incline bench press dumbbell- 4 working sets 8-12 reps
dumbbell fly- 4 working sets 8-12 reps
chest dip-4 working sets 8-12 reps
Tuesday- Back
Chin up-4 sets 8-12 reps
lat pull down-4 sets of 8-15 reps
hammer strength row(hits same muscles as seated cable row)- 4 sets 8-12 reps
dead lift- 3 sets, 8 reps, 6 reps, 4 reps
barbell shrugs, 4 sets of 16-20 reps
Wed-off
Thursday- Bi/Tri
Close grip bench press- 1 warm up, 4 working sets of 6-8 reps
tricep dip- 4 sets of 8-12 reps
skull cruHer incline bench- 4 sets of 8-12 reps
two arm OH DB extension- 4 sets of 8-12 reps
Barbell bicep curl- 1 warm up set, 4 working sets 8-12 reps
DB curl- 4 sets of 8-12 reps
DB hammer curl- 4 sets of 8-12 reps
reverse curl- 4 sets of 8-12 reps
Friday- shoulders/legs
DB shoulder press- 1 warm up set, 4 sets of 8-12 reps
rear delt raises machine- 4 sets 8-12 reps
cable lateral raise- 4 sets 8-12 reps
up right row- 4 sets 8-16 reps
squat- 1 warm up set, 4 working sets 12-15 reps
leg extension, 4 sets of 12-15 reps
lying leg curl- 4 sets of 8-12 reps
seated calf raise- 4 sets of 16-20 reps
ive been training for almost 3 years
im 5'6 155 pounds 10% bf
ive made some good progress with the routines i have made up for myself
i just want to train optimally
I wanna stimulate a lot of hypertrophy and get decently strong, nothing crazy
thanks in advance:winkfinger:
05/10/2026 9:06 am
This is just my opinion and what works for me...
Chest dips do nothing for me even with weight
Do pull ups not chins for back (palms facing away from you, it hits the back more than bicep)
I only use 3 exercises for my arms. I found 4 was over doing it... you can tri-set arms every other week.
And I no longer do leg extensions - they kill my knees big time!
05/10/2026 9:25 am
I would only do dead lifts eow you are probably going very heavy on them considering you are doing less reps then with your other core lifts. I would also start the week off with squats. I would also switch up your routine ew. One week heavy less reps the next week moderate to heavy high reps. Squats are imo the most important exercise. The routine looks pretty good. And remember diet and rest dictate growth. So no matter what your routine. Your diet is the most important part of a good lifting routine.
Topic starter
05/10/2026 9:44 am
Gonna take some of this advice into consideration
Diet is pretty spot on
200 protein/80-100 fat/300-400 carbs
Clean foods
I've never tried switching up the rep scheme seems like a good idea