Currently doing Push Pull Leg routine with 5 exercises each day.

Pull: Lat Pulldown, Seated Cable Rows, T Bar Rows, Biceps Curls (Cable) and Cable Crunches

Push: Push Ups, Chestpress (machine), Butterfly (machine), Shoulder Press with Dumbbells, Knee Raises (body weight), Triceps Push Down (Cable)

Legs: Leg Press, Leg Extensions (Machine), Leg Curls (Machine), Crunches (body weight), 30 minute stepper low intensity

Is this okay?

  • A_Wild_Zeus_Chase@lemmy.world
    2·
    9 hours ago

    So I have a similar routine (push, pull, leg/ab), but different workouts

    One of the cool things about the present is we no longer have to guess which exercises are most effective at stimulating muscle development.

    By using a technique called Electromyography (EMG), which measures the electrical activity of muscles during exercise, we have a good proxy for how much of the muscle is being used.

    Results are below, hopefully they help you in further refining your workout plan (all numbers are % of muscle stimulated)

    Lower Chest

    • Decline dumbbell bench press – 93
    • Decline bench press (olympic bar) – 89
    • Push-ups between benches – 88
    • Flat dumbbell bench press – 87
    • Flat bench press (olympic bar) – 85
    • Flat dumbbell flyes – 84

    Upper Chest

    • Incline dumbbell bench press – 91
    • Incline bench press (olympic bar) – 85
    • Incline dumbbell flys – 83
    • Incline bench press (Smith machine) – 81

    Lats / Back

    • Bent-over barbell rows – 93
    • One-arm dumbbell rows – 91
    • T-bar rows – 89
    • Lat pulldowns to the front – 86
    • Seated pulley rows – 83

    Side Deltoid

    • Incline dumbbell side laterals – 66
    • Standing dumbbell side laterals – 63
    • Seated dumbbell side laterals – 62
    • Cable side laterals – 47

    Rear Deltoid

    • Standing dumbbell bent-over laterals – 85
    • Seated dumbbell bent-over laterals – 83
    • Standing cable bent-over laterals – 77

    Front Deltoid

    • Seated front dumbbell press – 79
    • Standing front dumbbell raises – 73
    • Seated front barbell press – 61

    Biceps

    • Biceps preacher curls (olympic bar) – 90
    • Incline seated dumbbell curls (alternating) – 88
    • Standing biceps curls (olympic bar/narrow grip) – 86
    • Standing dumbbell curls (alternating) – 84
    • Concentration dumbbell curls – 80
    • Standing biceps curls (olympic bar/wide grip) – 63
    • Standing E-Z biceps curls (wide grip) – 61

    Triceps

    • Decline triceps extensions (olympic bar) – 92
    • Triceps pressdowns (angled bar) – 90
    • Triceps dip between benches – 87
    • One-arm cable triceps extensions (reverse grip) – 85
    • Overhead rope triceps extensions – 84
    • Seated one-arm dumbbell triceps extensions (neutral grip) – 82
    • Close-grip bench press (olympic bar) – 72

    Quadriceps

    • Squats (parallel depth, shoulder-width stance) – 88
    • Seated leg extensions (toes straight) – 86
    • Hack Squats (90 degree angle, shoulder-width stance) – 78
    • Leg press (110 degree angle) – 76
    • Smith machine squats (90 degree angle, shoulder-width stance) – 60

    Hamstrings

    • Seated leg curls – 88
    • Standing leg curls – 79
    • Lying leg curls – 70
    • Stiff Legged Deadlifts – 63

    Calves

    • Donkey calf raises – 80
    • Standing one-leg calf raises – 79
    • Standing two-leg calf raises – 68
    • Seated calf raises – 61

    RECTUS ABDOMINIS

    Mean: Chin Up, Hanging Leg Raise, Ab Wheel

    Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch

    INTERNAL OBLIQUE

    Mean: Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw

    Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam

    EXTERNAL OBLIQUE

    Mean: Ab Wheel from Feet, Hanging Leg Raise, Bodysaw

    Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw

    ERECTOR SPINAE

    Mean: Kneeling Cable Lift, Landmine, Reverse Hyper

    Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension