Could the average coli gym rat do my gym workout?

[Brolic]

Or is it too much volume?

Push day
Bench: 3 Warmup sets,6 working sets 3-8 reps, 1 Burn out set
High incline DB or DB shoulder press 5 sets 8-12 reps.
DB Lateral raises 10 sets, AMRAP
Rolling DB extensions: 5 sets
Tricep ext 10 sets,AMRAP

 

[Brolic]

Pull/Leg day
10 sets of trap bar deadlift
10 sets of barbell rows
5 sets hammer strength row, 8-12 sets
10 sets shrugs, AMRAP
10 sets rear delt flys AMRAP
5 sets of leg press
5 sets pull ups, AMRAP
10 sets curls, 8-12 reps
5 sets hammer curls,8-12 reps
5 sets reverse curls, AMRAP
5 sets wrist curls, AMRAP

 

[Fresh Prince of Evil]

Pull and leg day together? Maybe I should try that?

 

[Son Goku]

Pull and leg day together? Maybe I should try that?

Doing back and legs together? Have done, don't recommend.

I wouldn't compress a PPL cycle into two days vs three. Midas well do an U/L at that point.

I also noticed @Bench Press Papi isn't Squatting, Front Squatting, or (straight-bar) Deadlifting ITT.

This is more of a BBing routine than a PLing or strength/powerbuilding routine, which is cool if that's your goal.

 

[Brandsdale]

Seems pretty decent

I’ve been meaning to make my workouts longer again so Imma bookmark this thread

 

[Son Goku]

Or is it too much volume?

Most coli brehs would tell you that anything more than an hour of lifting is "too much", so yes, it is "too much volume".

 

[Brolic]

Doing back and legs together? Have done, don't recommend.

I wouldn't compress a PPL cycle into two days vs three. Midas well do an U/L at that point.

I also noticed @Bench Press Papi isn't Squatting, Front Squatting, or (straight-bar) Deadlifting ITT.

This is more of a BBing routine than a PLing or strength/powerbuilding routine, which is cool if that's your goal.

I got bad knees and hips.
Probably from doing too many weighted plyometrics and squats with poor form in high school.

 

[Son Goku]

I got bad knees and hips.
Probably from doing too many weighted plyometrics and squats with poor form in high school.

Wasn't taking a shot at you OG, just stating an observation.


A Legs/Pull workout with like back squats, conventional deads, and let's say hack squats, is gonna hit a lot differently than what you're doing.

When I do PPL, for example, I usually start each Pull day with 45-ish minutes of front squatting before moving on to deads, then Pendlay rows, chins or pull-ups, maybe a cable row, and then barbell and hammer curls. That workout has a lot fewer movements and sets than what you're doing but prolly takes me just as long (if not longer ) because of exercise selection, load/intensity, and my cardio is cheeks.

tl;dr: Exercise selection is a very important factor.

 

[SheWantTheD]

I do high volume myself.. be in the gym 2-3+ hours.

That first workout.. not enough chest volume plus you only doing ONE chest movement?!?

And what the hell is 3-8 reps? I’m tryna get a pump, body glistening for the hos ya heard!

 

[SheWantTheD]

I’d hate to share the gym with you, spend an hour plus on the deadlifting platform/squat rack.

10 sets of barbell rows?? How your lower back not on fire? That’s some shyt I’d do once a month or every other week

 

[Brolic]

I do high volume myself.. be in the gym 2-3+ hours.

That first workout.. not enough chest volume plus you only doing ONE chest movement?!?

And what the hell is 3-8 reps? I’m tryna get a pump, body glistening for the hos ya heard!

3 reps when I’m lifting heavy (325-345)
that’s just an example breh I don’t do the same thing every time. I switch between weighted dips, chest flys,

I’d hate to share the gym with you, spend an hour plus on the deadlifting platform/squat rack.

10 sets of barbell rows?? How your lower back not on fire? That’s some shyt I’d do once a month or every other week

I go in the morning when it’s empty.

Idk I just have a strong back.

 

[SheWantTheD]

3 reps when I’m lifting heavy (325-345)
that’s just an example breh I don’t do the same thing every time. I switch between weighted dips, chest flys,

I go in the morning when it’s empty.

Idk I just have a strong back.

10 sets for one movement is crazy.. most I do is 6 sets

 

[xXMASHERXx]

10 sets for one movement is crazy.. most I do is 6 sets

Why is it crazy?

 

[Son Goku]

Why is it crazy?

It's not.

And an hour on the rack/plat is standard for one movement. If I'm squatting and deadlifting, I'mma be on that hoe for at least an hour and a half, sometimes two.

 

[xXMASHERXx]

It's not.

And an hour on the rack/plat is standard for one movement. If I'm squatting and deadlifting, I'mma be on that hoe for at least an hour and a half, sometimes two.

I agree but I wanted to see what his reasoning for saying that was. I think more people should try it just to push their body in a different way.