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What do you think of this workout program?

Da_Chozen_Juan
Da_Chozen_Juan Posts: 37 Member
edited November 2024 in Fitness and Exercise
Upper/Lower split 4 days a week revolving primarily around compound movements w/ a lil bit of accessory work. The 1st two movements in each day are 4 sets of 5-8 reps with heavy weight. Rest of the movements are 3 sets higher volume. I KNOW I'm missing squats but I have really bad knees and simply can't perform them at the moment. I would love to know what you guys think. Any feedback is appreciated.
Tuesday: Incline bench, Bent over barbell Row, Chest dips, Pull ups, Barbell curl, Close grip bench.
Wednesday: Deadlift, Bulgarian split squat, Hamstring curls, Seated calf raises, Weighted ab crunch machine.
Friday: Decline bench, Overhead barbell press, Seated cable row, Chin ups, Incline DB curls, Cable chest fly's in a manner to target the lower pecs.
Saturday: Leg press, Lunges, Romanian Deadlifts, and weighted side lateral step ups to target vmo's.

Replies

  • adub119
    adub119 Posts: 27 Member
    Are you trolling?
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Every heard of 5/3/1? Why no flat bench or overhead press? And, squats hurt your knees but not lunges?

    Okay. Never mind. Trolling.
  • DavPul
    DavPul Posts: 61,406 Member
    y so much lower chest work?
  • rybo
    rybo Posts: 5,424 Member
    So u can split squat, lunge & leg press but your knees are too bad to squat? Mmmmkay
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    rybo wrote: »
    So u can split squat, lunge & leg press but your knees are too bad to squat? Mmmmkay
    sunnybeaches105 wrote: »
    Every heard of 5/3/1? Why no flat bench or overhead press? And, squats hurt your knees but not lunges?

    Okay. Never mind. Trolling.
    adub119 wrote: »
    Are you trolling?

    I should've added that my knee caps are prone to dislocate due to previous knee dislocations in the past. I actually stopped doing lunges as well. My knee gave out doing barbell squats a couple months ago so I try to avoid them altogether. On the split squats I don't use drastically heavy weight. In fact, it's a challenge using 20 lb dbs for me given my injury history. Leg press I really have no problem with weirdly enough.
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    edited February 2016
    sunnybeaches105 wrote: »
    Every heard of 5/3/1? Why no flat bench or overhead press? And, squats hurt your knees but not lunges?

    Okay. Never mind. Trolling.

    Also I do include the OHP. Read carefully bud. And I stopped doing flat bench because I've plateaued on it recently so I'm trying something different. Hence focusing on incline and decline bench instead for now.
  • vfit10
    vfit10 Posts: 228 Member
    Keep it simple --- push -- pull -- legs - cardio/accessory work
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    DavPul wrote: »
    y so much lower chest work?
    Your right. I'm going to take the fly's out.

This discussion has been closed.

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