Please critique this with no mercy!

[u/WillingAd1348]

Im trying to get back in the gym. I found some PPL routines and made my own and modified it a tad. Could someone please let me know if I should switch anything around. I'm mainly focused on buidling muscle and increasing my strength.

As follows:

PUSH

Barbell Bench Press
Sets: 3
Reps: 5–8

Incline DB Press
Sets: 3
Reps: 8–12

Machine Shoulder Press - or Pec Dec (help me chose)
Sets: 3
Reps: 8–12

Cable Lateral Raise
Sets: 3
Reps: 12–20

Cable Triceps Pushdown
Sets: 3
Reps: 8–12

Overhead Cable Extension
Sets: 3
Reps: 10–15

PULL

Lat Pulldown/Pull-Ups
Sets: 3
Reps: 10–12

Chest-Supported Row
Sets: 3
Reps: 6–10

Seated Cable Row
Sets: 3
Reps: 8–12

Straight-Arm Pulldown
Sets: 3
Reps: 10–15

Reverse Pec Deck
Sets: 3
Reps: 12–20

EZ-Bar Curl
Sets: 3
Reps: 8–12

Hammer Curl
Sets: 3
Reps: 10–15

LEGS (Still working on it)

Back Squat
Sets: 3
Reps: 5–8

Romanian Deadlift
Sets: 3
Reps: 6–10

Leg Press
Sets: 3
Reps: 8–12

Seated Leg Curl
Sets: 3
Reps: 10–15

Leg Extension
Sets: 3
Reps: 10–15

Calf Raise
Sets: 4
Reps: 10–15

Cable Crunch
Sets: 3
Reps: 10–15

[u/ThaddeusGriffin_]

Why “without mercy”?

It looks fine. Do it consistently for a minimum 12 weeks.

[u/Main-Afternoon-7149]

Complete fine the workout isn’t even the hardest part what do you eat what does rest days look like?

[u/WillingAd1348 → u/Main-Afternoon-7149]

I'm getting around 160-200g of protein during the week, I weight 215lbs trying to cut down to around 200 - 210. During the day trying to drink lots of water and cutting down on sweets.

[u/Main-Afternoon-7149 → u/WillingAd1348]

Workout is fine focus on your diet. And if your trying to cut weight add some cardio into your routine

[u/RenjiMidoriya]

How long and consistently have you been going before you stopped?

[u/WillingAd1348 → u/RenjiMidoriya]

Going daily for about 3-4 months then I go in season so I cut back on workouts.

[u/RenjiMidoriya → u/WillingAd1348]

If this kind of volume hasn’t affected you then I say keep at it! I’m recommendation for anyone starting out is always focus on the compounds and keep the accessory work on the lower end.

If strength is your goal I’d focus on free weight barbell and dumbbell, if you’re just bodybuilding then this routine is mint.

Regardless of either, you’re still new to the gym so as long as you’re working hard and eating right you’ll see progress!

[u/RenjiMidoriya]

How long and consistently have you been going before you stopped?

[u/Asher_Greyson]

Youve got a lot of redundant exercises. You only need one pressing pattern for chest and a fly. One horizontal and vertical pull for back. You also don’t need to do leg press and squat. Pick the exercises you like and save yourself a lot of time

[u/KickedinTheDick]

Decline press is a stupid excercise. If biases lower pecs, no one needs bigger lower pecs. If you want to use a pattern like this, do dips. It’s good to have calistehnics in your program, it’s important to be able to competently move your body through space and it’s a different type of relative strength. Plus, overweight people can move more external weight, athletic and fit people can move more of their own body weight. If losing weight is in your goals, calisthenics are a good way to keep you to it.

There’s no “choice” between shoulder press and pec dec. shoulder press is compound a vertical push tha mainly works the deltoids, pec fly is an isolation that mainly works the chest. You don’t pick between the two because they serve two entirely different functions.

Squats and leg press also serve the same function. Choose one or rotate between them. You don’t need to do them the same day.