Is my workout routine ok ?, Or it needs some changes ?
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 Apr 26 2024, 02:38 PM
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#1
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Senior Member
1,493 posts Joined: Jan 2012 
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Dumbbells Chest Press should be 5 sets. It is compound.
QUOTE 2 Triceps Exercise - One arm triceps extension / Standing both arm overhead extension This not necessary. Can do hamstring instead. All else is fine. If you have time energy, or another more workout days, can add Hamstring Exercise like RDL or hamstring curls since you are not training hams. No, Squats don't grow hamstrings. This post has been edited by Armesh: Apr 26 2024, 06:29 PM |
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Apr 27 2024, 09:56 PM
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#2
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QUOTE(Sotsotzaii @ Apr 26 2024, 11:25 PM) Noted, so both Triceps isolation exercise not needed ? Can I know why ? Cause DB Bench is gonna work your triceps really good anyway.So for compound it's 5 sets, but how many reps should I go for ? Currently I'm doing 5 sets 5 reps. I also heard Compound exercise's weight should be heavier than isolated exercise ?  For weight, just make sure you use RIR "Reps in Reserve" 0, 1 or 2 weight for compounds. Isolation can RIR 0. Reps, anything between 5 ~ 12 is fine. Pick what you like. I like doing 8~10 reps for everything in my life. |
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Apr 27 2024, 11:44 PM
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#3
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QUOTE(Sotsotzaii @ Apr 27 2024, 10:54 PM) Noted, so my DB chest press is also going to work my triceps the same way an isolated triceps exercise works ? Yes.About the RIR, I understand that it's to failure or almost to failure, but does that mean now I'm on 9 KG for Compound, and 6.5 KG for isolated, so if at 9 KG, I'm not at close to failure or failure at any of my sets and reps, and I can complete them with much effort but not THAT hard, meaning it is time to increase the weight ? The same applies to isolated exercise ? Yes, increase weight once can. Don't be so obsessed or precise with this things. |
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Apr 28 2024, 09:59 AM
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#4
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QUOTE(Sotsotzaii @ Apr 27 2024, 11:49 PM) Ok got it, yeah I don't wanna get into so deep into it anyway, my goal is actually to just build a nice-looking body and maintain it once I have, not to the extreme or even close to body lifters. Yea can. Sorry for asking but just want to simplify things, can I basically just stick to 5x8 for compound, 3x12 for Isolated long term and the only thing I change constantly is the weight, and don't bother about doing to failure etc ? You need reach RIR 0,1, or atleast 2 if you want good muscle growth. |
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