u/mildy_productive

My current routine I've been on for quite some time, im somewhat of a newbie as I started gym less than a year ago, just want some input on this routine as I had AI make it which I realise in hindsight may not have been the best, any input welcome

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5 DAY PPL (TIME-EFFICIENT)

DAY 1 — PUSH + QUADS

Incline DB Press — 3×8–10 @ 22.5kg

Pec Deck — 2×12 @ 70kg?

Hack Squat — 3×8–10 @ 80kg

Seated DB Shoulder Press — 2×10 @ 20kg

Lateral Raises — 2×12–15 @ 9kg

Skull Crushers — 2×10 @ 25kg

Calf Raises — 2×12–15 @ 70kg

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DAY 2 — PULL + HAMS

Lat Pulldown — 3×8–10 @ 60kg

Row (machine/DB) — 3×8–10 @ 50kg / 75kg

Leg Curl — 2×10–12 @ 75kg

Reverse Pec Deck — 2×12–15 @ 60kg

Bicep Curls — 2×10 @ 15kg

Shrugs — 2×10 @ 30–35kg

Cable Crunch — 2×12–15 @ 40kg

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DAY 3 — LEGS

Hack Squat — 3×8–10 @ 70kg

RDL — 3×8–10 fuck this one do something else

Leg Extension — 2×12–15 @ 60kg

Leg Curl — 2×10–12 @ 57–75kg

Calf Raises — 2×15 @ 65kg

Hanging Knee Raises — 2×10–15

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DAY 4 — PUSH (SHOULDER FOCUS)

Incline DB Press — 3×8–10 @ 22.5kg

Seated DB Shoulder Press — 2×8–10 @ 20kg

Reverse Pec Deck — 3×12 @ 60kg

Lateral Raises — 2×15 @ 10kg

Tricep Pushdowns — 2×10–12 @ 25–35kg

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DAY 5 — PULL (WIDTH + ARMS)

Lat Pulldown — 3×8–10 @ 60kg

Machine Row — 3×8–10 @ 75kg

Reverse Pec Deck — 2×12–15 @ 60kg

Incline DB Curl — 2×10 @ 12.5–15kg

Hammer Curl — 2×10 @ 15kg

Cable Crunch — 2×12–15 @ 40–50kg

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