Thread: Final Routine/Split

Compound movements, God damn it! COMPOUND MOVEMENTS!

Ahem. Give it a try.

i tried to put as many compound movements in it

Just kidding. It was a reflex. It's just that you have some isolation movements, which makes me unhappy (). However, it has many compound movements, which makes me happy (). Good job. Realistically though, you only need like six or seven exercises if they're compound.

can i add more volume on anything? i mean sets or reps?

Why do you want to? All it does is take longer IMO. If you're going for strength, do low volume and high intensity. It's all you need. I only do fifteen reps per exercise including warming up and I've come a long way.

My gosh.... why start so high in terms of volume. Why not start low and if needed slowly move your way up... your starting backwards IMO.

Start with doing no more than 4 sets per bodypart, compound movements with a rep range from 4-8 to failure. One major/one minor BP per workout.. no more than maybe 3, 4 times a week MAX.

You will gain much more strength, mass from that kind of program than this arnold routine nonsense bruh...

prolly stupid question but im fairly new, so what are considered compound movements?

Originally Posted by camarosuper6

My gosh.... why start so high in terms of volume. Why not start low and if needed slowly move your way up... your starting backwards IMO.

Start with doing no more than 4 sets per bodypart, compound movements with a rep range from 4-8 to failure. One major/one minor BP per workout.. no more than maybe 3, 4 times a week MAX.

You will gain much more strength, mass from that kind of program than this arnold routine nonsense bruh...

I tend to agree. It's better to start low so that you have somewhere to move to. However, your routine still looks reasonable in my opinion. Nonetheless, there are things I would change:

• On push day, remove the redundancies. Why do clean and presses followed by overhead presses? Really that is unecessary. Just stick to the clean and presses. Also, do you really need flat, incline, and CG bench presses? Just cut out the CG bench presses and leave the dips.

• Generally, your exercise order should look like this: power/strength movements, compound movements for hypertrophy/accessory work, then isolation movements for hypertrophy. So, for example, the order on push day would be (With my redundancy changes made): clean & press, bench press, incline press, dips, then flys.

• On pull day, cut out the forearm crap. Wrist curls aren't really going to do shit for you at this stage in the game. If you want to do anything, do some shrugs with a pronated grip or some farmer's walks to train your grip strength.