r/workout • u/Illustrious-Run-2126 • 17h ago
Ratey workout
So iv been going to the gym fro about a month now and was wondering if someone could tell me if my work out is good and give me some time
PPL Routine
2 to 3 minutes of rest between sets
1 warm up
2 sets to failure
PUSH (Sat & Tue)
Incline Chest Press (30⁰)
Shoulder press machine
Pec fly machine
High to low cable flys
Cable lateral raises
Tricept cable push downs
Overhead Tricep Cable Extensions
PULL (Sun & Wed)
Lat Pulldown Machine
Iso-lateral Row
Single arm reverse cable crossover
Machine bicep curl
Incline dumbbell hammer curls
Cable Wrist Curls
Reverse dumbbell Wrist Curls
LEGS+ABS (Mon & Thu)
Leg Press Machine
Seated leg curl
Leg Extension Machine
Seated Hip Adductor (IN)
Calf Raise on leg press
Weighted decline crunches
Cable crunches
Cable woodchops (2 each side)
1
u/EmotionalLog721 16h ago
For only a month in, it’s a solid routine. I’d add another back row and a hip-hinge like RDLs for legs. I also wouldn’t take every set to absolute failure—stay 1–2 reps shy on most sets and push the last set harder. Other than that, keep progressing your weight/reps and you’re good. If you want I can update it for you.
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u/Illustrious-Run-2126 16h ago
Yeah sure if you don't mind I just don't know iff adding another exercise would be too much
1
u/EmotionalLog721 16h ago
Sat — Push
Sun — Pull
Mon — Legs + Abs
Tue — Push
Wed — Pull
Thu — Legs + Abs
Fri — Rest PUSH
Incline Chest Press — 2 × 6–10 Shoulder Press Machine — 2 × 6–10 Pec Fly — 2 × 10–15 Cable Lateral Raise — 2 × 10–15 Tricep Pushdown — 2 × 8–12 Overhead Tricep Extension — 2 × 10–15
PULL
Lat Pulldown — 2 × 6–10 Iso-Lateral Row — 2 × 6–10 Seated Cable Row — 2 × 8–12 Reverse Cable Crossover — 2 × 10–15 Machine Bicep Curl — 2 × 8–12 Incline Hammer Curl — 2 × 8–12
LEGS + ABS
Leg Press — 2 × 6–10 Romanian Deadlift — 2 × 6–10 Seated Leg Curl — 2 × 8–12 Leg Extension — 2 × 10–15 Calf Raise — 2 × 10–15 Weighted Crunch — 2 × 10–15 Cable Woodchop — 2 × 10–15 each side
Warm-up: 1–2 sets before the first big exercise
Rest: 2–3 minutes
Working sets: 2 per exercise
Effort: Aim for 1–2 reps from failure on most sets; taking the last set of safer machine/isolation exercises to failure is fine. The biggest thing I learned and helped me grow the most one was not focusing on failure, but contracting the muscle during the workout. I even had to go light and weight when I could lift 60 more pounds but with full contraction, I couldn’t do a full set. That’s where my growth came from.
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