Hey! I was wondering, how I could improve my workout? Is it too long?

https://gyazo.com/2c42e94175e289bf38a1e0bc5ad12c72

Thanks,
Jacob

@scott_herman

 What does your weekly routine look like? And for how long? A beginner lifter would not need a specific arm day. Also there is no actuall need to put so many different bicep/tricep exercises. 1-2 exercises would suffice for each arm muscle if you hit them hard enough. If you worry about variation and want to emphasize each head then simply switch exercises every workout or so. This should also make you wonder if an arm day really is necessary if it'd contain more than 4 exercises (would give you more benefit to do them after chest and back day)

ON chest/back day you seem to have too much pressing movements going on (5 exercsies). There is no need to have so many bench pressing variations in the same workout (as I stated for arms too). Two main chest exercises would be enough to stimulate growth if you work hard enough. You could add a third accessory movement as flyes aswell (I recommend a cable fly exercise). I'd say stick with regular flat BB bench press, and a slight incline DB bench press as the main pressing movements.

Your shoulders I'd imagine would look very asymmetrical if you've used this routine for a while now since the focus on your anterior deltoids are way higher than the rest of the heads. With the amount of pressing you'd do, there would be no need for extra front deltoid movements. And there you should also add another direct hamstring exercise as your current routine might cause and imbalance.

If you're limited by 3 days per week at the gym only I'd recommend a full body routine or an upper/lower (if you could manage 4 days). There are many to be found on the net. A push/pull/legs routine would also do good if you can want to spend 5/6 days in the gym. But in conclusion there is way too many changes to be made with your current routine, best would be to stick to a premade one. Good luck!

I'll post my differnet routines below as a guideline (they might not be perfect) :)

My current full body routine

Workout A

Back Squat 4x5

Romanian deadlift 3x10

BB bench press 5x5

Hip thrust 4x10

Horizontal row 4x10 (Bent over rows or T-bar rows depending on availability in the gym)

Facepulls 5x12

Workout B

Deadlift 1x5

DB shoulder press 3x10

Pull ups / Lat pulldowns 5x10

Superset: Any triceps + biceps movement 4x10 (Usually a triceps extension movement + DB biceps curls)

Facepulls 4x12

Superset: Hamstring curls + DB side raise 4x12

Bent over DB side raise 4x12

Weekly split: A,off,B,off,A,off,off and repeat. Also as you've noticed I focus a bit more on strenght gains on squats and bench but you could always switch the reps/sets.

My PPL routine that I made up for funs

PUSH (I simply added in the third chest exercise to improve my muscle mind connection)

BB bench 4x5

DB bench 3x10

DB shoulder press 3x8

Triceps extensions 4x10

Superset: Any chest accessory cable exercise + supinated triceps pushdowns - 3sets for reps.

Side lateral raises 5 sets (reps varry depending on tools and weight used)

PULL

DL 1x5 / Horizontal row 4x8

Pullups/ Lat pulldowns 5x10

DB row 5x10

Facepulls 5x12

BEnt over side raise 4x12

Biecp curls 4sets

Hammercurls 2x10

LEGS

Squat 5x5

RDL 4x10

Hip thurst 4x10

Superset: Hamstring curls 4x15 + lunges

Standing calf raise 3x12

Seated calf raise 3x+15

I don't think there's anything wrong with it, apart from doing squats and deadlifts on the same day will be pretty taxing. It's OK to do it here and there, but on a regular basis could smash your CNS haha. Just make sure you eat and sleep enough too!!

You might not need the dumbbell press as well as the barbell press..you could do more sets for other exercises, but it's not really a bad thing.

thank you @kottland and @scott_herman !!

I think I'm going to follow the push/pull/leg split on here then as it looks pretty good.

Awesome @JacobSwans!! You will love it man, the gains are REAL!!!

Let me know if you have any questions!!