rate gym routine + advice/tips

[randomnormie]

Is it good ("optimal")?
What should i change/add/remove ?
also there's no butterfly machine in my gym
fullbody 3x
Excersices:
•Back
Upper back
- Wide-grip pull in the block (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Latissimus dorsi
- Upper block pull (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
• Delts
Front deltoid
- Front delt press with a short amplitude in Smith (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Middle delta
- Crossover swings (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Back delta
- Rear delt swings with dumbbells (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
• Chest
Upper chest
- Smith's bench press with narrow elbows (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Lower chest
- Dumbbell press with 90-45° elbows (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
• Arms
Biceps
- Scott's bench with a barbell (2 sets of 4-8 repetitions (Perform 0-2 repetitions in reserve))
Triceps
- Crossover extensions (2 sets of 4-8 repetitions (Perform 0-2 repetitions in reserve))
•Legs
Quadriceps
- seated leg curls(2 sets of 4-8 repetitions (Perform 0-2 repetitions in reserve))
Biceps femoris
- lying leg curls (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Calves
- Toe raises (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Adductors
- Seated hip adduction(2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))
Glutes
- Leg extensions (2 sets of 4-8 repetitions (Perform in 0-2 repetitions in reserve))

 

[punch]

Your quad exercise is listed as seated leg curls which is actually a hamstring movement that's likely a typo and you probably meant leg press or hack squat. Make sure you have an actual compound quad movement in there like a squat variation, leg press, or hack squat. Leg extensions alone are not sufficient for quad development and are better used as an accessory.


For chest your upper chest selection is fine but Smith machine with narrow elbows is an unusual choice. A standard incline dumbbell or barbell press would likely serve you better for upper chest development and allow a more natural range of motion.


The volume is on the lower end at 2 sets per exercise but if you are genuinely training 0-2 RIR consistently that can work. The issue is that at 3x per week full body, fatigue management becomes important and you need to make sure each session you are actually hitting those intensity targets and not sandbagging.


The biggest thing I would change is adding a compound lower body movement for quads like a squat or leg press. Everything else is reasonably well thought out for a minimalist full body approach. What are your main goals strength, hypertrophy, or both?


Overall optimal.