New Here! Routine - Am I overdoing or missing something!
Hey all,
New here but have been lurking the forums for years! I’ve been a runner/Mountain Biker all my life. I’ve been working out for 10+ years in the gym but only for the cardio and slight toning that strength training provided. A little over 3 months ago I started getting serious about gaining strength and muscle in the gym. I feel I’m doing good and can notice a significant size difference! I have the strength in my legs now to stay 3 gears higher when climbing the steep on MTB. That absolutely blows my mind and it’s driving me to get stronger!
I use the gym at work and am usually the only one in there. Most of my friends are bikers/runners and don’t strength train. I have nobody to help me out or bounce around ideas with and all the info online is sometimes confusing.
Before recently, two 25lb dumbbells was the heaviest I would lift, even on a bench press. I do take the occasional rest day but am rarely not doing anything.
I believe I have a good workout routine nailed down but would love it if someone more experienced could take a look for me!
I guess I’m really looking for info on if I’m overworking anything, doing things twice, or am missing a major muscle group. I’m good on the cardio, just figured I’d throw up the whole routine.
Thanks in advance!
Cheers guys!
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So here’s what I do:
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Full body every other day.
Cardio and occasional circuit training every other day.
Sometimes I’ll do a MTB ride or run ON the gym days if the guys are going.
Occasional rest day. Maybe one every two weeks.
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FULL BODY DAY
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------Circuit 01------
Seated Military Dumbbells Press 45lbs
(x3 10-8-8)
Leg extensions Hoist Machine 175lbs
(x3 12-10-10)
Weighted Back extensions Holding Plate 35lbs
(x3 12-10-10)
------Circuit 02------
Upright Row Dumbbells 45lbs
(x3 10-8-8)
Gator Hanging Bar straps alternating leg lifts (L+R)
(x3 16-14-12)
Leg Curls Hoist Machine 175lbs
(x3 12-10-10)
------Circuit 03------
Obliques Rotations Cable (#8) 99.5lbs
(x3 10-10-10)
Standing Vertical Chest Press cable (top pin #6 74.5bs)
(x3 12-10-10)
Decline Bench Dumbbells 35lbs
(12-10-8)
------Circuit 04------
Squat machine 260lbs
(x3 12-10-10)
Machine wide grip pull downs (ups?) 110lbs
(x3 12-10-8)
Flat bench press dumbbells 50lbs
(x3 12-10-8)
------Circuit 05------
Shoulder fly Dumbbells 25lbs
(x3 10-8-8)
Seated back row Machine 145lbs
(x3 12-10-8)
------Exercise 06------
Rear Delt Extensions cables (Pin16 height - #3 37lbs)
(x3 12-10-8)
------Circuit 07------
Triceps extensions cable (pin14 - #5 62lbs)
(x3 12-10-10)
Triceps pushdown cable (Top pin) - # 87lbs)
(x3 12-10-10)
Triceps Dips Bench (Bodyweight)
(x3 12-10-10)
------Circuit 08------
Front alternating Lateral Raises Dumbbell 25lbs
(x3 16-16-16)
Bicycle crunches on decline bench
(x3 12-12-12)
------Exercise 09------
Run the rack Dumbbells (Start @ 30lbs)
(16 alternate every 5lbs up & down)
------Exercise 10------
Laying Straight Leg raises (mat)
(x3 12-10-10)
------Circuit 11------
Glute donkey kicks (mat)
(x3 12-12-12)
Butt bridge barbell 45lbs bar shoulders on bench
(x3 12-12-12)
------Exercise 12------
Elliptical @ 20 mins Level 8
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Every Other Day
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15K - 20K MTB Ride (approx 350M elevation gain)
------OR------
7K - 9K Run (usually flat @ 4.75min/km @7k - 5.0min/km @9k)
Occasional bodyweight circuit training (18 – 20 mins)