Program critique
Hello! I'm 19M 175cm and been doing this routine for few months. Is there something you would change? I'm currently trying to lose weight at 2000kcal a day. I noticed I perform a lot better when I cut the daily sets from 20-25 to around 15. Thanks!
Day 1
4x Incline chest press 6-8
3x Overhead tricep extension 8-12
3x Lateral raises 8-12
3x Forearms 8-12
3x Machine crunch 8-12
Day 2
3× Wide grip lat pulldown 6-8
3x flared elbows row 6-8
3x face pull 8-12
3x Bayesian curl 8-12
3x Obliques 8-12
Day 3
3x Leg curl 8-12
3x hack squat 6-8
3× Abductors 8-12
3x calf raise 12-15
3x leg extension 8-12
Day 4
3× Chest press 6-8
3x Machine overhead press 6-8
3x Lateral raise 8-12
3× Overhead tricep extension 8-12
3x Machine crunch 8-12
Day 5
3× Flared elbows row 6-8
3× Narrow grip row 6-8
3x Bayesian curl 8-12
3x Forearms 8-12
3x obliques 8-12
Day 6
3x RDL 6-8
3x hack squat 6-8
3× Adductors 6-8
3x calf raise 6-8
3x leg curl 6-8
Posted Jul 9, 2026, 7:55 PM UTC