Daily Simple Questions Thread - March 23, 2021

Hello, I have been watching a lot of workout programming video and been looking at a lot of the fitness wiki routines lately and I made a program and I want to know what I can improve if it is the sequence of exercises or anything so here it is:

Day 1- Full Body Workout 1#

Barbell Back Squat (Heavy)- 3x6 (AMRAP on Last Set)

Narrow Grip Bench Press- 3x8

Barbell Romanian Deadlift- 4x10-12

Barbell Overhead Press (Technique)- 3x8 (AMRAP on Last Set)

Toe Press on a Leg Press Machine- 4x15-20

Rope Hammer Curls- 3x10-12

Tricep Pressdowns- 3x12-15

Assisted Chest Dips (Yes, I am not strong enough to do them)- 2x10

Leg Extensions- 3x12-15

Chest Supported Row- 3x10-12

Day 2- Active Recovery Rest Day (Usually cardio, yoga, stretching, or sports)

Day 3- Full Body Workout 2#

Barbell Overhead Press (Heavy)- 3x6

Paused Deadlift (Technique)- 3x4 (AMRAP on Last Set)

Paused Flat Bench Press (Technique)- 3x8 (AMRAP on Last Set)

Pronated Lat Pulldowns- 3x10-12

Dumbbell Row- 3x6-8 per arm

Rope Upright Rows- 3x8-10

Reverse Pec Deck- 3x15-20

Seated Leg Curls- 3x15-20

Pec Deck Flies- 3x15-20

Cable Curls- 3x10-12

Day 4- Full Body Workout 3#

Paused Flat Bench Press (Heavy)- 3x6 (AMRAP on last set)

Barbell Back Squat (Technique)- 3x8 (AMRAP on Last Set)

Pull-Ups- 3x8

Smith Machine Hip Thrusts- 3x6-8

Seated Dumbbell Side Lateral Raises- 3x10-12 (Dropset by 5lbs on last set)

Lying Leg Curls- 3x10-12

Standing Barbell Bicep Curls- 3x10-12 (Dropset by 10lbs on last set w/ 15 reps)

Seated or Lying Rope Face Pulls- 3x15-20

Floor Skull-Crushers- 3x12-15

Reverse Cable Fly- 3x12-15

Day 5- Rest Day

Day 6- Full Body Workout 4#

Reset Deadlift (Heavy)- 4x2 (AMRAP on last set)

Incline Dumbbell Press- 3x8

Leg Press- 3x12-15

Standing Arnold Press- 3x8-10

Elevated Dumbbell or Machine Seated Calf Raises- 4x15-20

Close Neutral Grip Lat Pulldowns- 3x12-15

Seated Cable Row- 3x12-15

Machine Seated Hip Abductions- 3x15-20 (Last Set to Failure then Dropset w/ 20 reps)

Machine or Cable Side Lateral Raises- 3x10-12 (Dropset on Last Set)

Cable Tricep Kickbacks- 3x10-15 per arm

And that's it, now let's go to progression:

On AMRAP Heavy Sets , 5-6 reps add 5lbs: 7-8 reps add 10lbs; 9+ reps add 15lbs

For Pull-Ups, we start with 8 reps next session we will do 9 then 10 reps next session and then add weight or if you are using assisted bring the pin up 1-2 pegs and repeat

For Dips, we start with 10 reps then after every workout we add 1 rep until we hit 12 then we bring up the pin 1-2 pegs and repeat

For Narrow Grip Bench Press and Incline Dumbbell Press, we start with 8 reps and every workout, we add 1 rep until we get to 10 reps then we add weight and repeat

For Technique sets (Barbell Back Squat, Paused Flat Bench Press, Barbell Overhead Press, and Paused Deadlift), we will do the same progression as we do on the Heavy sets, on AMRAP Sets, 5-6 reps add 5lbs: 7-8 reps add 10lbs; 9+ reps add 15lbs

Note: Do not use the same weight on the technique sets as the heavy sets

That's the program and I will be reading your reviews and critiques on the program

/r/Fitness Thread