Opinions on this Routine?

Bigger Stronger Leaner
1

Could someone please give me some opinions on this plan I’ve been doing for the past couple weeks?

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Monday/ Wednesday/ Friday:

  • Hammer Curls 4s 12r
  • Biceps Cable Curl 7s 12r
  • Wide-Grip Lat Pulldown 4s 12r
  • Front Dumbbell Raise 4s 12r
  • Side Lateral Raise 4s 12r
  • Leg extensions 7s 12r
  • Chin up 4s 8r
  • Back Extensions 4s 15r
  • Dumbbell Shrug 4s 20r
  • Close-Grip Bench Press 4s 8-12r
  • Incline Bench Press 3s 8r
  • Incline Dumbbell Curl 4s 12r
  • Incline Dumbbell Bench Press 4s 12r
  • Dumbbell Bench Press 4s 12r
  • Bar Knee Raise 4s 12r
  • Bar Knee Twist 4s 12r
  • Bar Leg Raise 4s 12r
  • Ab crunch machine 4s 12r

Then for every other day of the week I’m biking for about 20 miles over an hour and a half.

I’ve been tracking my eating to about 3200 calories a day and 160-180 grams of protein. I don’t track anything else at the moment.

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Is this a good plan gaining muscle & being lean? Am I forgetting anything for a full body workout? Am I messing up with eating?

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Any help is appreciated, thanks!

2

This looks… exhausting…

Without too much detail…

I’d only have one bicep lift a day, and not every day (personally, I’d throw them all away and do pull ups, but I understand the need)

Actually…

How beginner are you really? Like… are you lean, are average sized, how much do you weigh, male or female, etc.

Because this needs a bit of work, but we need some personal information to steer you properly.

2 Likes
3

What’s wrong with pre existing plans by established trainers?

1 Like
4

You probably don’t need to do half as much as what you’re doing there.

For example, you probably only need to pick 1 or possibly 2 of the above movements per session.

Let us know a bit about yourself. Height, weight, age, training experience etc.

5

Yeah waay too much fluff. Do this instead…

1 Like
6

You do that each session? Do they last 3 hours?

1 Like
7

Looks like shit.

4 Likes
8

Way too many exercises + no ohp= Egregious!

9

On days you don’t cycle, you are going to slowly gain weight at 3200 calories. On days you do cycle, unless you are pushing it, you still are consuming more calories than you are burning. I’m assuming your bmr is around 2k.