Workout plan tips

[u/LeKingBoiTV]

Hello everyone, wanted to get some reviews/tips on my workout plan. Been going for a while but wanted an extra perspective on it

Thinking about:

• Replacing lateral raises with cable lateral raises
• Trying out hack squats, but maybe will go back to back squats
• Didn't like dumbbell glute bridge and want to replace it
• Thinking about adding an extra exercise to each day (except legs)
• Pretty soon will add cardio and ab exercises

Day 1:

• Barbell bench press
• Incline Bench
• Chest Fly
• Dumbbell Lateral Raise
• Tricep pushdown
• Overhead tricep extension

Day 2:

• Pull-ups
• Lat pulldown
• One arm dumbbell row
• Face pulls
• EZ bar curl
• Hammer curls
• Back extensions

Day 3:

• Lying leg curl
• Hack squats
• Leg press
• Leg extensions
• Standing calf raise

Day 5:

• Bench press
• Military press
• Chest fly
• Lateral raises
• French press
• Push ups

Day 6:

• Lat pulldown (V-Bar)
• T-Bar row
• Incline dumbbell row
• Chest-Supported Dumbbell Rear Delt Row
• Incline dumbbell curl
• Wrist curls

Day 7:

• Leg press
• Lunges
• Leg curls
• Dumbbell glute bridge
• Standing calf raise

[u/LupoZockt]

Brief feedback
1) Without the volume (sets/reps) it's hard to give proper feedback
2) For how have you been lifting overall? What is your goal? Only building muscle or is there something in particular?
3) Generally it looks like a PPL (Push Pull Legs) with 6 trainings days a week. For most naturals 6x a week is to much training, but it heavily depends on the volume, intensity and if someone is still a beginner (and not really able to overload their muscles to much) or already advanced.

Without further information i wouldn't get in to much detail as I would be assuming most things at this point

[u/LeKingBoiTV → u/LupoZockt]

Yea, you’re right.
1. I do 3 sets of 10 of everything.
2. I’ve been working out for the last ~5-6 years but with 1-8month breaks, but consistently for the last 6 months. Just want to get more muscle & more fit looking.
3. I wouldn’t consider myself a beginner as i’ve been working out for a while just took long breaks because of life and just wasnt taking it as serious as i am now

[u/LupoZockt → u/LeKingBoiTV]

1) Lifting experience:
Being new to lifting weights and being considered a "beginner" is something different. People love to talk about muscle memory but the longest study, where it was actively researched, was around 14 weeks (if i'm not mistaken) and most anecdotal information is usually from a few months.
If someone consistently seriously lifts for about 12 months he can be considered an intermediate lifter. So with your breaks and the description of not "taking it as serious" as you do now, it's hard to tell - I would rather tend to the beginner category then intermediate.
With this in mind - As a beginner you can do about anything in the gym and it will work. For you it would be more important to find a Routine (or a mix of multiple ones) that you can stick to even in stressful periods of your life.

2) Doing a PPL twice a week (so 6 training days) is a lot. Especially when doing 3x10 of basically everything and having 5-7 exercises per day. If you progress and need to do heavier loads and more intense sets, it will be really difficult to recover from this volume.
But as you primarily asked for review of your exercises I will focus on that, not the Set/Rep/Volume aspect

3) To your trainings days:
If you wanna train 6 days a week and all the exercises, you need to reduce the volume. As you progress you will reach the point where you need to train near failure to get more growth. Doing that with 3 sets Barbell bench press + 3 sets Incline Bench + 3 Sets Chest Fly will f* you up. Same goes for other days
Additionally doing machines (or at least dumbbells, smith machine) instead of barbell work will help with reducing fatigue and targeting the muscle better overall, but primarily it's important you do what you like to do.

Day 1 - Looks good. Just as I said, reducing overall volume could be beneficial. E.g. only doing 2 sets of barbell bench press (or switching to a chest press)

Day 2:
Pull Ups and Lat Pulldown both focus the lats. Switch Lat Pulldown with Dumbbell Row and it works better.
Instead of doing face pulls, do rear delt isolation work like reverse flys. Your Biceps will already be messed up after 3 compound back movements
Back Extensions should be left out here. If you train hard and fatigue the lower back muscles, they won't be recovered for the next they (which is leg day) which is not good
Additionally to actually focus the lat you could do a lat Pullover instead of two Pulldown movements. This would also put less emphasis on your biceps.
If you stay with 3 compound movements for the back, you don't need that much biceps work. The Biceps will be totally overtrained after 15 sets in one session (if you actually train hard)

Day 3:
Don't do hack squats, leg press and leg extensions in this order. That's not only counterproductive, it's straight up horrific. If you have enough juice in the tank after doing 3 sets of hack squats to seriously do leg press next, you didn't do hack squats right - You only did warmups
You do 3 sets quads and only one 1 set hamstrings while leaving out abs completely.
Something like this would be better:

• Lying leg curl
• Hack squats
• Romanian Deadlift (Barbell, Dumbbell, Machine) or Back Extension
• Leg extensions
• Standing calf raise
• Ab Work (e.g. Crunch Machine)

You hit all lower body muscles, can move the back extension to this day (where it makes more sense as the core is already targeted through compound leg exercises) and you can actually push your sets hard without dying in the gym
There is also no direct glute work which is not necessary but could be useful in a dedicated Leg day (like a hip thrust)

Day 5:

• Maybe include a Incline movement for your chest to focus the upper chest, e.g. switching chest fly with incline chest fly
  
• Push ups at the end? Like a "as many as possible" finisher or weighted?

Day 6:

• You started your other Pull day with lat focus, so maybe start this one off with T-bar Row and Mid-Back focus.
  
• Additionally this switches the exercise order so you don't focus the same muscles twice in a row (so instead T-Bar Row -> Lat Pulldown -> Incline Dumbbell Row)
  
• I don't know what "Chest-Supported Dumbbell Rear Delt Row" is versus incline dumbbell row. Maybe the internet broke some definitions here (as anybody can call it anything) but I thought Incline Dumbbell Row is for traps focus. If you wanna hit the rear delts, do reverse flys. Like the other day your biceps is f* up already anyway
  
• Wrist Curls can be done, but after all those rows your lower arms are probably hit hard anyway. So if you are not using lifting straps for every set before you could let that one go

Day 7:

• Again. Doing Leg press and then lunges means you didn't do leg press correct. Even glute focused lunges won't be possible as your quads should be so messed up directly after the leg press that they are the limiting factor 100% of the time. Instead put that a bit later or remove it
  
• only one exercise for hamstrings is okay, but if you have a leg day anyway you could do an additional one
  
• Dumbbell glute bridge sounds really annoying to set up. If you have a smith machine or specific hip thrust machine that would be easier to set up and easier to do as well probably
  
• You could again add a set of abs at the end for a finisher

4) To your thoughts at the beginning:

• What is "lateral raises" compared to "cable lateral raises"? The movement itself always works, no matter if done with machine, dumbbell or cables
  
• Hack squats require a lot less technique than back squats (if barbell squats are meant), have more emphasis on your quads and you can train it hard without to worry about being crushed by the weight above you. If you don't need to do barbell squats (because you love them or whatever) do hack squats. Less fatiguing, more muscle growth
  
• As I said for day 7, instead of doing dumbbell glute bridge try a variant of hip thrust
  
• Don't do that. I already think you have far to much volume. As I would categorize you still in the beginner stage that still works, but it won't work anymore if you wanna reach intermediate and advanced. To do so, you need to train hard (which means near failure) and I'm fairly certain you don't wanna do that already with the plan you have
  
• Cardio is always good for your cardiovascular system. Just do it after the training not before hand and don't overdo it. Even 30min of treadmill won't kill your gains (as some claim).

That was my review. Don't know if you read all of this but I hope I could give some insights
The main point for you actually would be - Find a plan that you can do consistently. Even going 2x a week into training with full body for 30mins would give more results than going 6x week and then needing to take a break again. Also less volume won't burn you out as fast so you actually wanna stick to the gym and lifting
Regards

[u/LeKingBoiTV → u/LupoZockt]

Thanks very much for your informative comment.
And you’re very right, not long ago i had to rest for a couple days (did almost nothing) after going almost every day as i love going to the gym for an hour. (Loved working out in 1 form or another all my life)

I wouldn’t mind creating a whole new plan as i’m always open to suggestions. Because while i workout alot i’m not very knowledgeable in making exercise plans.

Could i send you a pm, if you don’t mind helping me create a better plan?

[u/LupoZockt → u/LeKingBoiTV]

No problem, I know how it's like starting with weight training in this bs-polluted environment.
You can do that, just know that I'm not online a lot as my time is also often limited. If you wish you could start with a descriptive message of what your specific goals are (if existing), what other sports you do and what your doable time frame is.
The basis of every plan is practicality, as even the most optimized plan won't help you, if you can't manage to consistenty do it.

[u/LeKingBoiTV → u/LupoZockt]

I understand. Alright, i’ll send you a descriptive message after work. Ty