Thanks for the input furo
First comment about too many exercises I’m not certain if you noticed I only do a light set and a heavy set both up to maximum of 10 reps per set so 20 reps per exercise max, do you think the volume is still too much? The workouts take about 1:15 from start to finish.
Horizontal Pulling I do agree with actually and that is an error on my part which would you say is the best exercise to include for this?
Lower body I have kept to lower volume due to the 10 x 6 miles I cycle each week do you think this compensates for this? I kept just the compounds really for lower body would you say with the cycling I am missing any part of the lower body in particular?
Next one is a terminology thing by OHP I mean standing overhead press and by shoulder press I mean seated behind the neck press.
What’s a back extension by the way?
Thanks for clarifying those points.
If you do your sets like that (one light and one heavy) then I think the overall volume would be more manageable, but I personally would struggle to keep the intensity up. I also still think the volume is quite unbalanced - for example a lot of your “push” exercises hit the triceps very hard so you’ll be hitting that one muscle loads, while other muscles seem to be neglected (midback, hamstrings and glutes stand out to me). I feel that if I were to do your “push” day my legs and chest would be understimulated by the end, and my shoulders and certainly my triceps would be fried.
I really like all the horizontal pulling variations I listed earlier, but my top 2 would probably be one-arm dumbbell rows and inverted rows.
Fair enough with keeping the lower body volume a bit lower because of the cycling, but I feel like your posterior chain (hamstrings, glutes and erectors) are still a bit neglected. The deadlift does hit those muscles, but I’ve personally always found that they need a bit of individual attention too.
I’ve attached a video of a back extension:
I’m really no expert at all, as I’m sure you can tell. These are just my ideas. Hopefully someone more knowledgable than me can pop in and help out.