im trying to mimic the fs7 workout
SS = Superset
do you think my program has too much volume?
Side delts is my weakest point in my delt so i add it in chest days
ii put 1 tricep and bicep exercise in back and chest day because my arms genetics are bullsh*t
or should i drop the fst7 concept and do German volume for the main compound lifts?
Chest
Incline DB Press: 3x8-12
Incline DB Flyes: 3x8-12
Flat Bench Press: 3x8-12
Decline DB Press: 3x8-12
Cable Flyes SS Cable Press: 7x8-12
Side Lateral Raise: 5x8-12
Tricep Pushdowns: 3x8-12
Back
Barbell Rows: 3x8-12
Lat Pulldowns: 3x8-12
Cable Pulldowns: 3x8-12
Dumbbell Rows: 3x8-12
Seated Rows: 7x8-12
Barbell Curls: 3x8-12
Legs:
Squats: 4x8-12
Lunges: 2-3x8-12
Leg Press: 7x8-12
Deadlifts: 4x8-12
Stiff-leg Deadlift: 2-3x8-12
Cable Pullthroughs: 7x8-12
Seated Calf Raises: 3x8-12
Calf Press: 7x8-12
Shoulders/Traps:
Seated Dumbbell Press: 3x8-12
Front Raises: 3x8-12
Cable Side Raises: 2x8-12
Facepulls: 4x8-12
Side Lateral Raises: 7x8-12
Dumbbell Shrugs: 3x8-12
Machine Shrugs: 7x8-12
Biceps/Triceps:
Closegrip Benchpress: 3x8-12
Seated Tricep Extensions: 3x8-12
One-Arm Pushdowns: 3x8-12
Tricep Pushdowns: 7x8-12
Preacher Curls: 3x8-12
Alt. Curls: 3x8-12
Reverse Curls: 3x8-12
Hammer Rope Curls or Double Bicep Cable Curls: 7x8-12