I like high volume and I am on my second week. Thinking about this routine and would like some feedback/critiques. Keeping the cals at around 3,500 @5'10 225lbs. Its PHAT training with some tweaks. I just want get the most out of my first cycle
Mon Upper
bench 4x5-8 reps
flat bench fly 3-10x12reps
T-bar or deads 4x5-8
pulldowns 3x8-12
machine or cable pullover 2x12-15
straight bar, alternate db curls 2x8-10
preacher, concerntration, or cable curls 2-8-12
skulls, overhead rope, pressdowns 2x10-12
reverse grip press downs 2-10-12
Tues Legs (cant do leg extensions)
Squats 4x10-12
legg press 4x10-15
leg curls 4x12-15
seated calf raise 4x12-15
standinf cals 3x12-15
Wed Off
Thurs chest & back
bench 3 x8-12
incline bar, db's, or hammer 3x812
cable, peckdeck, or db flys 2x10-12
weighted pull ups 3x8-12
1 arm db rows 3x8-12
cable rows with straight bar 2x10-12
pulldowns 2x10-12
Fri Shoulders & arms
db press 3x4-6
db or cable lat 3x10-12
bent over lat or reverse pec deck 2x10-12
shrugs 2x6-8
decline db extensions 4x8-10
either pulldowns, oe reverse grip pull downs 2x10-12
straight bar curls 4x6-8
concentration curls 2x10-12
For now 1 am only doing one leg day due to my knee still not 100%and I wil mix and match some excersizes when I feel the need. Sat & Sund will be rest days unless I do some light cardio on the hamster belt. Not sure if I should with the amount of volume and calories I'm consuming.
Any feedback appreciated
Mon Upper
bench 4x5-8 reps
flat bench fly 3-10x12reps
T-bar or deads 4x5-8
pulldowns 3x8-12
machine or cable pullover 2x12-15
straight bar, alternate db curls 2x8-10
preacher, concerntration, or cable curls 2-8-12
skulls, overhead rope, pressdowns 2x10-12
reverse grip press downs 2-10-12
Tues Legs (cant do leg extensions)
Squats 4x10-12
legg press 4x10-15
leg curls 4x12-15
seated calf raise 4x12-15
standinf cals 3x12-15
Wed Off
Thurs chest & back
bench 3 x8-12
incline bar, db's, or hammer 3x812
cable, peckdeck, or db flys 2x10-12
weighted pull ups 3x8-12
1 arm db rows 3x8-12
cable rows with straight bar 2x10-12
pulldowns 2x10-12
Fri Shoulders & arms
db press 3x4-6
db or cable lat 3x10-12
bent over lat or reverse pec deck 2x10-12
shrugs 2x6-8
decline db extensions 4x8-10
either pulldowns, oe reverse grip pull downs 2x10-12
straight bar curls 4x6-8
concentration curls 2x10-12
For now 1 am only doing one leg day due to my knee still not 100%and I wil mix and match some excersizes when I feel the need. Sat & Sund will be rest days unless I do some light cardio on the hamster belt. Not sure if I should with the amount of volume and calories I'm consuming.
Any feedback appreciated

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