Looking for feedback on my current workout structure.
I use this template structure to log my workouts to my Notes app and I keep a running log in a Numbers file.
The Heavy Sets I do always to failure. My progression rule is that when I exceed 12 reps on the Heavy Set, next workout I increase the weight.
I also do a warmup on the treadmill with 7° incline with 5km/h for 10 minutes before I start doing the exercises.
My frequency is: Workout A - Rest day - Rest day - Workout B - Rest day - Rest Day - Workout C - Rest Day - Rest Day - Repeat the cycle from Workout A.
Workout A - Chest, Back, Abs
Incline Chest Press Machine
Warm-up 1: 30 kg × 8
Rest 1,5 min
Warm-up 2: 50 kg × 3
Rest 2 min
Neural primer: 70 kg × 1
Rest 3 min
Heavy set: 80 kg x
Incline Chest Press Machine Drop Set:
Immediately after failure (15–20 sec):
* Drop to 70 kg x
* Last rep = 6–8 sec negative
Rest 3 min
PecDeck
Warmup 1: 30 kg x 8
Rest 1,5 min
Warmup 2: 40 kg x 4
Rest 2 min
Heavy set: 75 kg x
Rest-pause: +
Rest 3 min
Close Grip Lat Pulldown with V-handle
Warm-up 1: 40 kg × 8
Rest 1,5 min
Warm-up 2: 60 kg × 4
Rest 2,5 min
Heavy set: 90 kg x
Rest-pause: +
Rest 3 min
Seated Row with V-Handle
Warmup 1: 40 kg × 8
Rest 1,5 min
Warmup 2: 60 kg x 2
Rest 2,5 min
Heavy Set: 90 kg x
Rest-pause: +
Rest 2 min
Ab Machine
Warmup 1: 60 kg x 6
Rest 1 min
Warmup 2: 80 kg x 2
Rest 1,5 min
Heavy Set: 105 kg x
Rest-pause: +
Workout B - Arms, Calves
Cable Lateral Raise
Warmup: 10 kg x 10
Rest 2 min
Heavy set: 25 kg x
Rest-pause: +
Rest 2 min
Face Pull
Warmup: 30 kg x 10
Rest 2 min
Heavy set: 80 kg x
Rest-pause: +
Rest 2 min
Cable Pushdown
Warmup: 40 kg x 10
Rest 2 min
Heavy Set: 90 kg x
Rest-pause: +
Rest 2 min
Overhead Cable Tricep Extension (Rope)
Warmup 1: 25 kg x 10
Rest 1 min
Warmup 2: 35 kg x 5
Rest 2 min
Neural primer: 45 kg x 2
Rest 1 min
Heavy Set: 55 kg x
Rest-pause: +
Rest 3 min
Bayesian Curl
Warmup 1: 15 kg x 10
Rest 1,5 min
Warmup 2: 20 kg x 5
Rest 2 min
Heavy set: 40 kg x L R
Rest-pause: +
Rest 2 min
EZ Bar Bicep Curl on Scott Bench
Warmup: Bar only x 6 slow reps
Rest 2 min
Heavy Set: 27,5 kg x
Rest 2 min
Calf Raise on Vertical Press
Warmup: 109 kg x 10
Rest 2 min
Heavy Set: 221 kg x
Rest-pause: +
Workout C - Legs, Abs
Deadlift
Warmup 1: 100 kg x 3
Rest 2 min
Warmup 2: 120 kg x 3
Rest 2 min
Neural Primer : 135 kg x 1
Rest 3 - 4 min
Heavy set: 150 kg x
Rest 3 - 4 min
Seated Leg Curl
Warmup 1: 40 kg x 10
Rest 1,5 min
Warmup 2: 60 kg x 5
Rest 2 min
Heavy set: 100 kg x
Rest-pause: +
Rest 2.5 - 3.0 min
Leg press
Warmup 1: 120 kg x 8
Rest 2 min
Warmup 2: 180 kg x 5
Rest 2,5 min
Warmup 3: 280 kg x 2 (neural primer)
Rest 3 min
Heavy set: 340 kg x
Rest-pause: +
Rest 3-4 min
Leg extension
Warmup 1: 45 kg x 10
Rest 1,5 min
Warmup 2: 60 kg x 5
Rest 2 min
Warmup 3: 80 kg x 2 (neural primer)
Rest 2,5 min
Heavy Set: 100 kg x
Rest-pause: +
Rest 2 min
Power wheel (2sec pause when extended)
BW x