Fitness

Hey

I am in the gym since 10 months but I felt like I wasn't going anywhere.

The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.

"+" behind Sets always means the last set is an AMRAP Set.

Monday Push A:

• 5x5+ Incline Barbell Bench Press
• 3x8(-12) Standing Barbell Shoulder Press
• 3x8(-12) EZ Bar Skullcrushers
• 3x10+ Machine Chest Flies
• 3x10+ Pushdowns
• 3x10+ Cable Lateral Raises
• 3x10 Barbell Squats

Tuesday Pull A:

• 5x5+ Weighted Pull Ups (currently 5 kg added)
• 3x8(-12) T Bar Rows Chest supported
• 3x8(-12) EZ Bar Curls
• 3x10+ Reverse Machine Flies
• 3x10+ Rope Hammer Curls
• 2x15+ Cable Face Pulls

Wednesday:

• 5x5+ Barbell Squats
• 5x3+ Deadlifts
• 3x8(-12) Leg Press
• 3x10+ Calf Raises Smithmachine
• 3x10+ Leg Curls
• 3x10+ Leg Extensions

Thursday:

• 5x5+ Seated Barbell Shoulder Press
• 3x8(-12) Incline Dumbbell Bench Press
• 3x8(-12) Pushdowns
• 3x10+ Machine Chest Flies
• 3x10+ EZ Bar Skullcrushers
• 3x10+ Cable Lateral Raises

Friday:

• 5x5+ T Bar Rows Chest supported
• 3x8(-12) Regular Pull Ups
• 3x8(-12) Rope Hammer Curls
• 3x10+ Reverse Machine Flies
• 3x10+ EZ Bar Curls
• 2x15+ Cable Face Pulls
• 3x10 RDLs

Thats basically all I do... is this too much after 10 months consistant training without a program?

I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met...

My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.

So basically I am still hitting Squats "light" on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.