Thread: Please check my excercise/set volume! Thanks!!

Originally Posted by NEO_72

Hi all, could you please take a quick look at my gaining routine I've been doing now for 3 weeks and see if my volume is okay? I didn't list most warm up sets, and I didn't list specific excersises for calves (twice/week), forearms (twice/week) and abs (every workout), which are responding well to the increased frequency.

Also, I've read here that many people don't do much direct arm work - I am trying that approach and just doing some sets after the larger groups - how many sets would be good? I usually do 2-4 sets of curls after back, and 2-4 sets of close grips after chest. Should I change that volume, or the exercises for arms?

(I didn't list rep ranges - they go from 10-12 down to 6-8 for each excercise, depending on the amount of sets I'm doing and the bodypart)

I'm quite happy with the gains and feel of this program so far - just want to know if it needs work. Thank you very much for taking the time to help me out!:

Back/Bis (+calves/abs) - Monday
(trying to prioritize width and lower lats)

4x wide grip pulldowns
3x close grip pulldowns
3x various (sometimes bent over one-arms, or t-bars…)
4x deadlifts
2-4 sets bi's - various

Shoulders/Traps (+forearms/abs) - Tuesdays
(trying to get more shoulder mass)

4x seated military
3x Arnold dumbbell press
2-3x front raise......drop this
2-3x side raise
2-3x rear raise......I would do this exercise on back day
4x shrugs

Legs (+calves/abs) - Thursday

2xseated extensions (to warm up quads)
4x squats
3x either hack squat or leg press
4x stiff leg deadlifts

Chest/Tris (+forearms/abs) - Friday

5x flat bench
3x incline bench (or incline dumbbells)
3x various flyes
2-3x pullovers....This is more for lats IMO....I would drop it
2-4 set tri's - various

I'm quite happy with the gains and feel of this program so far - just want to know if it needs work.

Looks good......you need some trap work like shrugs also

Thanks Foreman!

The pullovers I just found again while looking though my copy of Arnold's book - said it's good for the rib cage and the serratus - I just had lots of volume back day already so I was doing them on chest day. That's cool though - don't need to do them.

I can switch rear delts to back day no problem - in fact it seems like a good idea.

Not to question you - dropping the front delts - is that because they get enough during chest/shoulders, and I'm overtraining them?

Geez - sorry - missed the trap comment - I have 4 sets of shrugs in there - usually dumbbells, and I use shocking principals like stripping, rest/pause etc - I can't do upright rows cause they blow my delts

Originally Posted by NEO_72

Thanks Foreman!

The pullovers I just found again while looking though my copy of Arnold's book - said it's good for the rib cage and the serratus - I just had lots of volume back day already so I was doing them on chest day. That's cool though - don't need to do them.

I can switch rear delts to back day no problem - in fact it seems like a good idea.

Not to question you - dropping the front delts - is that because they get enough during chest/shoulders, and I'm overtraining them?

Geez - sorry - missed the trap comment - I have 4 sets of shrugs in there - usually dumbbells (oops I didnt see that), and I use shocking principals like stripping, rest/pause etc - I can't do upright rows cause they blow my delts

I like front raises but I think the front delts get worked very havd on bench, incline, the Arnold press and militarys....so you don't really need to do front raises.