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Bowflex to Gym
Im currently workin out on my bowflex and in a few weeks I will sign up at a gym because I am maxing out some of the exercizes such as leg extensions and squats and need more resistance, also i feel that I have been getting lazy workin out at home, too many distractions. I would be interested in some feedback for what my program should look like. I have a 3 day split with sundays off for rest, and i am training for overall strength and power for MMA, football and basketball.
This is what i am currently doing on my bowflex (I made the routine myself so I wanna figure out what i am doing right and what I am doing wrong and would like the gym program to be similar, if not even more intense).
Day 1 - Shoulders, upper arms and forearms
Front Shoulder Press
Standing Lateral Raise
Rear Delt Rows
Shoulder Shrug
Shoulder Rotator Cuff (internal and external rotation)
Standing Bicep Curls
Seated Triceps Extension
Tricep Pusdown
Cross Tricep Extension
Wrist Curl
Wrist Extension
Day 2 - Legs
Leg Extensions
Leg Curls
Seated Hip Abduction
Seated Hip Adduction
Leg Press
Resisted Calf Raises
Squats
Deadlifts
Day 3 - Chest and back
Bench Press
Incline Bench
Chest Fly
Resisted Punch
Narrow Pulldowns
Seated Lat Rows
Low Back Extensions
*crunches, reverse crunches, oblique crunches everyday
I set this up myself so i wanna know, is it too many exercizes in one session?, bad combinations of exercizes? etc. Although im training to get better in my sports, i also wanna hit the rest of my body.
I am 18, 5'11" and weigh 188lbs.
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