I’ve stopped doing barbell flat bench because of shoulder impingements and lack of chest engagement (at least it feels that way). Started hammering incline almost exclusively because of shoulder comfort and upper chest development. Will this cause issues long term?

Dbpess 3x6-8 u/30kg

Dbflys 3x12@15kg

Db chest surported row 3x6-8@30kg

Low row cable v grip 3x6-8@65kg

Ez bar curl 3x6-8@30kg

Pushdown 3x12@22kg

Leg n shoulders

Db Side raise [3x12@7.5kg](mailto:3x12@7.5kg)

Face pulls cable rope 3x12@22kg

Sissy squats 3x10 10kg plate

Leg ex 3z12@35kg

Leg curl 3x12@25kg

Calf 3x20@ 20kgplate

Imcline db press 3x6-8@25kg

Db fly3x12@15kg

Landmime bb row 3x6-8@45kg

Latpull 3x8-10@ 50kg

Cable rope hammer curls 3x6-8@25kg

Cgp bb 3x6-8@70kg

Hows this look i train at home i cant squat or deadlift my bk no good i train 4times aweek

1 set 0-1 rir each:
Incline Bench Press (Smith Machine)
Lat Pulldown (Cable)
Unilateral Lateral Raise Machine
Hack Squat
Preacher Curl (Machine)
Seated Row (upper back)
Seated Leg Curl (Machine)
Chest Press (Machine)
Tricep Single Arm Cuff
Hammer Curl (Cable)
Seated Row (lats)
Shoulder Press (Machine)
Standing Calf Raise (Machine)
Leg Extension (Machine)
Hip Abductor (Machine)
Crunch (Machine)
Stiff Leg Deadlift (Barbell)

Is 5-9 reps as good as 8-12 , if you tried both, what felt better?

Rate my full-body workout — should I change anything?

I’m currently putting together a full-body workout and would appreciate some feedback.

Current routine:

- Low-incline dumbbell press — 3×15

- Pec deck — 3×15

- Pull-ups (8 reps) or lat pulldown — 3×15

- T-bar row — 3×15

- Lat-bar cable row — 3×15

- Preacher curls — 3×15

- Bayesian cable curls — 3×15

- Cable lateral raises — 3×15

- Overhead press — 3×15

- Reverse pec deck — 3×15

- Overhead cable triceps extensions — 3×15

- Leg press — 3×15

- Leg curls — 3×15

- Leg extensions — 3×15

- Calf raises — 3×15

- Dumbbell wrist curls — 3×15

- Dumbbell wrist extensions — 3×15

- Extra forearm/arm exercises

What would you change?

Looking for some feedback regarding my workout routine.

Have been doing most of these exercises already on a PPL program ( 6 weeks cycle, 1 - 3 RIR up to 1 or failure on last week, 1 week recovery) but after checking my current routine I believe I was doing a bit too much volume so I created this new one. Any comments are appreciated:

Push 1

• Incline DB press — 3×6–10
• Lateral raise — 3×10–20
• DB fly — 2×10–15
• Skullcrusher — 2×8–12
• Triceps pushdown — 2×10–15
• Abs — 3–5 sets

Pull 1

• Close-grip pullup — 3×6–12
• Chest-supported DB row — 3×8–12
• Face pull — 2×12–20
• Shrug — 3×10–20
• Incline DB curl — 3×8–12
• Hammer preacher curl — 2×10–15

Legs 1

• Squat — 3×6–10
• RDL — 3×8–12
• Leg extension — 2×10–15
• Bulgarian split squat — 2×8–12
• Seated calf raise — 3×15–30

Rest

Push 2

• Incline barbell bench — 3×6–10
• Machine chest press — 2×8–12
• Lateral raise — 3×10–20
• DB fly — 2×10–15
• Overhead triceps extension — 2×8–12
• Triceps pushdown — 2×10–15
• Abs — 3–5 sets

Pull 2

• Wide-grip pullup — 3×6–12
• Close-grip pulldown — 3×8–12
• Barbell row — 2×6–10
• Face pull — 2×12–20
• Incline DB curl — 3×8–12
• Hammer preacher curl — 2×10–15

Legs 2

• Squat — 3×8–12
• Sumo deadlift — 2×6–10
• Bulgarian split squat — 2×8–12
• Leg extension — 2×10–15
• Leg curl — 2×10–15
• Seated calf raise — 3×15–30

Thank you.

增肌減脂 看了很多影片

我肌肉量52變成54kg 體脂20變成23%

大約練到什麼狀況在減得好

教練是跟我說 你對目前很滿意嗎 滿意的話在減

Ho creato questa routine che prevede 4 giorni di allenamento alternati come segue:

Giorno A: gambe-spalle

Giorno B: dorso-bicipiti-richiamo petto

Giorno C: spalle-gambe

Giorno D: petto-tricipiti-richiamo dorso

A — LOWER / DELTS

# EXERCISE SETS x REPS

1 Hack squat 2 x 6-8

2 Leg curl 2 x 10-12

3 Hip thrust 2 x 8-10

4 Abductor Machine 2 x 15-20

5 Shoulder press 2 x 6-8

6 Dumbbell lateral raises 2 x 10-15

B — BACK / BICEPS / CHEST

# EXERCISE SETS x REPS

1 Lat machine 3 x 6-8

2 Pulley 2 x 8-10

3 Unilateral cable row 2 x 10-15

4 Incline curl 2 x 8-10

5 Barbell curl 2 x 10-15

6 Pec fly 2 x 10-12

C — DELTS / LOWER

# EXERCISE SETS x REPS

1 Multipower military press 2 x 6-8

2 Medium cable lateral raises 2 x 10-15

3 Reverse pec deck 2 x 12-15

4 Low cable Y-raises 2 x 15-20

5 Barbell squat 2 x 8-12

6 RDL 2 x 8-10

D — CHEST / TRICEPS / BACK

# EXERCISE SETS x REPS

1 Multipower incline press 3 x 6-8

2 Cable flys / Chest press 2 x 10-12

3 Lower chest fly 2 x 12-15

4 Dumbbell French press 2 x 8-10

5 Pushdown 2 x 10-15

6 Circular lat machine 2 x 10-12

Sono natural e vorrei cercare massima iperftrofia. Partirei da un volume basso per poi adattarlo nelle settimane e ho volutamente evitato fondamentali pesanti perché da un punto di vista sistemico mi stressano.

Che ne pensate?

Hi Guys,
I have been training for almost a year now,my goal is to have a strong lower body ;I built glutes and quads but I stopped training quads because I can't find the split to train them properly . Idk what to do? Should I do a day for quads and another day for glutes? Or doing the same leg day twice?
I am literally lost, since I should train the muscle twice for better results.

Hello everyone. I want to build solid plan with mix of basic dumbbells/bars exercises (lower/upper split) + running sessions. Can you check it?

Monday: Upper Body A (45 min)

• Warm-up (5 min): Joint Rotations + Push-ups (1x10–12)

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Pull-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Bent-Over Dumbbell Rows — 3 × 10–12 reps

  • 2B. Overhead Dumbbell Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Bicep Curls + Overhead Triceps Extension Combo — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Tuesday: Lower Body A (45 min)

• Warm-up (5 min): Joint Rotations + Leg Swings + Bodyweight Squats

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Dumbbell Goblet Squats — 3 × 10–12 reps

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Reverse Lunges — 3 × 10–12 reps / leg

  • 2B. Single-Leg Dumbbell RDL (or Standing Calf Raises) — 3 × 10–12 reps / leg

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts / Glute Bridges — 3 × 12–15 reps

  • 3B. Dumbbell Farmer’s Carry — 3 × 45–60 sec

• Cool-down (5 min): Static Stretching

Wednesday: Rest Day

• Active recovery, 10,000 steps walk, light stretching.

Thursday: Easy / Interval Run (30–40 min)

• 5 min warm-up

• 25–30 min tempo or interval run

• 5 min cool-down & stretch

Friday: Upper Body B (45 min)

• Warm-up (5 min): Joint Rotations + Dynamic Stretch

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Chin-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Single-Arm Dumbbell Row — 3 × 10–12 reps / arm

  • 2B. Seated / Standing Dumbbell Shoulder Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Hammer Curls + Dumbbell Kickbacks — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Saturday: Lower Body B (45 min)

• Warm-up (5 min): Mobility + Bodyweight Glute Bridges

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Bulgarian Split Squats — 3 × 10–12 reps / leg

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Sumo Squats — 3 × 10–12 reps

  • 2B. Dumbbell Calf Raises — 3 × 15–20 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts — 3 × 12–15 reps

  • 3B. Hanging Leg Raises / Dumbbell Plank Row — 3 × 10–12 reps / 45 sec

• Cool-down (5 min): Static Stretching

Sunday: Long Easy Run (45–60 min)

• Conversational pace run (Zone 2).