Thoughts on my routine? (Newbie lifter, 14 m)
Sunday=rest day
Monday=Leg Day
Bulgarian Split Squat (4 x 10)
Sumo Squat (4 x 10)
Reverse Lunge (4 x 10)
Side Step Up (4 x 10)
Jumpies (10, 20, 30, 40, 30, 20, 10 pyramid)
Calf raises (4 x 10)
Tuesday=Arm Day
Palm up wrist curls (4 x 10)(each arm)
Palm down wrist curls (4 x 10)(each arm)
Bicep curls(4 x 10)
Hammer curls( 4 x 10)
Triceps kickback(4 x 10)
Lying skull crushers(4 x 10)
Concentration curls(4 x 10)
Zottman curl(4 x 10)
chinups(4 x 10)
Wednesday=Back Day
Two arm Dumbbell Row(4 x 10)
Wide grip pullup(4 x 5)
Incline dumbbell reverse fly(4 x 10)
One arm dumbbell row(4 x 10)
Rear delt kickback(4 x 10)
Neutral grip pullup(4 x 10)
Thursday=chest day/shoulder day
Squeeze press(4 x 20)
Reverse flye(4 x 20)
Incline press(4 x 10)
Lat raises(4 x 20)
Fly press(4 x 10)
Arnold press(4 x10)
Flat bench press(4 x 20)
Push-ups(4 x 15)
Friday=Abdominal day
Crunches(5 x 25)
Hanging leg raises(5 x 5)
Dumbbell crunch (4 X 15)
Saturday=Yoga, stretching and balance
(Btw I usually do a 20 min cycling session 3x or 4x a week)
