Hello everyone, I used to work out regularly when I was young but had to take a break due to work reasons, but now I am looking to get back into it. My goal is to get stronger. How is my workout routine? My rationale for picking the exercises is mostly based off what I like to do and what feels good to me. Is there anything big missing or anything unnecessary?
Monday: Chest and Triceps
3 x Bench Press (6-10 reps)
3 x Dumbbell Fly (6-10 reps)
3 x Overhead Triceps Extensions (6-10 reps)
3 x Triceps Rope Pushdown (6-10 reps)
Wednesday: Back and Biceps
3 x Deadlift (6-10 reps)
3 x Dumbbell Row (6-10 reps)
3 x Lat Pull Down (6-10 reps)
3 x Standing Dumbbell Curl (6-10 reps)
Friday: Legs and Shoulders
3 x Squats (6-10 reps)
3 x Dumbbell Shoulder Press (6-10 reps)
3 x Leg Extensions (6-10 reps)
3 x Leg Curl (6-10 reps)
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04-17-2024, 11:19 AM #1
Please critique my workout routine
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04-17-2024, 01:56 PM #2
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04-17-2024, 05:05 PM #3
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,605
- Rep Power: 13305
It's far from "optimal" but it's definitely not a terrible routine for general fitness. As a strength routine, it's not great though. Your reps are too high and you don't mention a progression plan. You could remedy this by running your squat, bench, and pull on a 5/3/1 template progression.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-08-2024, 05:50 AM #4
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05-08-2024, 06:59 AM #5
Nothing for calves, one shoulder exercise and almost nothing for hamstrings except the leg curl(I don't consider them enough on their own), I can't recommend this one for long. I think at minimum a muscle should get two exercises to work with, because some areas are complex and benefit more from multiple angles being hit. Shoulders would be one of those, because it's three headed(hence why they were named "deltoid"). The back gets a great workout, but then the biceps don't get that much to work with there. It's lacking the balance a routine should have.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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05-08-2024, 07:43 AM #6
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05-08-2024, 03:17 PM #7
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