Do I need improvements in this routine?

[denka]

Hi all,

Just trying to get tips or advise from the ppl who succeed.

My goal is to get better definition and loose belly that I got after my little fella came to this world.

I used to do workout with kettlebells as not looking to get extremely big. just to stay in 96-100 kg range.

I am 5'11'' and weight is 96 kg. Routines I try to finish within 30-35 min + cardio. I'd been doing this routine withing 4 months.

Below is my routine from Jefit app. I hope it is easy to see and understand. For days when I do 2 parts of the body, I do set like this one exercise for one body and then one exercise for another and then rest, so like one set consists 2 exercise for 2 parts of the body. Then I finish with depends on time I have left, either with 1,5 or 2 miles cardio.

Monday

Body Part Exercise Name Rest Time Reps Sets
Shoulders Smith Machine Overhead Shoulder Press
30 Sec. 12 3
Shoulders Dumbbell Lateral Raise
30 Sec. 12 3
Shoulders Seated Side Lateral Raise
30 Sec. 12 3
Shoulders Dumbbell Shoulder Shrug
30 Sec. 12 3
Triceps Barbell Lying Triceps Press
30 Sec. 10 3
Triceps Cable One Arm Tricep Extension
30 Sec. 10 3
Triceps Dumbbell One Arm Triceps Extension
30 Sec. 10 3


Tuesday

Body Part Exercise Name Rest Time Reps Sets
Back Wide-Grip Rear Pull-Up
30 Sec. 12 3
Back V Bar Pull Down
30 Sec. 12 3
Back One-Arm Dumbell Row
30 Sec. 12 3
Back Smith Machine Bent Over Row
30 Sec. 12 3


Thursday

Body Part Exercise Name Rest Time Reps Sets
Chest Dumbbell Incline Bench Press
30 Sec. 12 3
Chest Barbell Neck Press
30 Sec. 12 3
Chest Dumbbell Incline Fly
30 Sec. 12 3
Chest Cable Cross Over
30 Sec. 12 3
Biceps Dumbbell Flexor Incline Curl
30 Sec. 10 3
Biceps Preacher Curl
30 Sec. 10 3
Biceps Hammer Curls
30 Sec. 10 3


Friday

Body Part Exercise Name Rest Time Reps Sets
Upper Legs Barbell Full Squat
30 Sec. 13 4
Upper Legs Leg Press
30 Sec. 12 4
Upper Legs Leg Extensions
30 Sec. 12 4
Upper Legs Clean Deadlift
30 Sec. 12 4
Lower Legs Seated Calf Raise
30 Sec. 10 3
Lower Legs Standing Calf Raises
30 Sec. 15 3

[dday39]

getting extremely big takes dedication and hard work, you don't get there by accident. judging from your post, you won't have to worry about that

your program isn't very good and your goal is more dependent on diet

choose a proven novice program that fits your goals and get your diet in check

[denka]

getting extremely big takes dedication and hard work, you don't get there by accident. judging from your post, you won't have to worry about that

your program isn't very good and your goal is more dependent on diet

choose a proven novice program that fits your goals and get your diet in check

Any points why is this routine is not very good?

[LPAthickness]

If you're not really looking to put on any real mass, and just want to shape and define the muscles, then isolation work is your best bet. Pick 3 exercises for each muscle group that hit the muscle from different angles and starting points, and do 4 sets of 8-12 reps per exercise. Here are some examples:

CHEST
Bench Press
Dumbbell Flyes
Weighted Dips

BICEPS
Olympic Barbell Curls
Incline Hammer Curls
Preacher Curls

TRICEPS
Overhead Extensions
Straight-Bar Pressdowns
Weighted Dips

SHOULDERS
Military Press
Arnold Press
Rear Deltoid Raises

So on and so forth...

[denka]

If you're not really looking to put on any real mass, and just want to shape and define the muscles, then isolation work is your best bet. Pick 3 exercises for each muscle group that hit the muscle from different angles and starting points, and do 4 sets of 8-12 reps per exercise.

Do you mean as to work whole body per day within or any splits?

[LPAthickness]

That all depends on how your body responds to training, and how much intensity you use. Do you train to failure? If so, how often? Does your body recover quickly, or does it need time? All of these will play into that decision. You could do a push/pull split (2 on, 1 off) working each muscle group twice a week, or you could do one body part for each day of the week. It's all very personal.

I do a push/pull split, using only compound lifts. Each workout is completed twice a week, with the first of each being 5x10, and the second of each being 5x5 with heavier weights. I've found this best fits with my body's chemistry. Not too much, not too little...just right.