Is it okey my workout program?

[yakup_firidin]

back squat 5×8
sumo deadlift 4x8
calves machine 4×8
jump squat with kettlebell 3x12
hanging leg raise 3x12
deadlift 4x8
barbell rows 4x8 (widht grasp)
dumbell fly 4x8
bench press 3x8
incline bench press 3×8
dumbbell curl 4x8
triceps dumbbell 4x6
Hi everyone I created a program that ı can work all muscles. I researched the moves at the top of the list and I think they are useful so what do you think? what about your program

[Keishio]

That's going to take forever and you won't stick to it for long. Shorten it down. Doing sumo deadlift after squats and then putting regular dead lift after 7 sets of another leg workout and a core movement is asking for injury. You could half this and half it again and achieve far better results because your energy is going to be so drained after that grueling leg workout you wo t be able to give your all for the upper body

[yakup_firidin]

I got it, if ı remove sumo deadlift from the list could be better? actually the reason ı added sumo deadlift to the list is because this move works inner leg muscles, right?

[Keishio]

You've got the right idea with full bodywork outs. You just need to keep the focus on quality instead of quantity. Personally I think a 3 day a week plan (Monday, Wednesday, Friday) full body with either a back, chest or leg focus on each day would be better. Your workouts would be shorter meaning you have more energy to really attack each body part and you could get through each workout in around an hour meaning they're easy to fit into your days so you're less likely to skip a workout

[Keishio]

An example could be Monday full body with a push focus, Wednesday full body leg focus and Friday full body pull focus. I will think of some exercises and put together an example of what a workout plan like that could look like in my opinion

[Keishio]

Monday full body push focus
2 min rest between sets. 4 min rest between exercises
Bench press - 4 sets - 8/10 reps
Chest flies - 4 sets -10/12 reps
Back squat - 4 sets - 8/10 reps
Bent over row - 4 sets - 8/10 reps

Wednesday full body leg focus
Back squat - 4 sets - 8/10 reps
Leg press - 4 sets - 12/15 reps
Bench press - 4 sets - 8/10 reps
Bent over row -4 sets 8/10 reps

Friday full body pull focus
Bent over row - 4 sets - 8/10 reps
Cable pull down - 4 sets - 10/12 reps
Dead lift - 4 sets - 6/8 reps
Bench press - 8/10 reps

Very simple, any exercise can be swapped for another compound exercise of the same muscle groups but stick to the push, pull, leg movements for a few months and build a strong foundation of muscle. If you want to train abs along with it you could just put in a quick ab session at the end of those work outs

[yakup_firidin]

thank you so much for your long answer

[In_Trance]

sure

[yakup_firidin]

thank you, I am gonna do two or three times a week