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  1. #1
    Registered User josh1022's Avatar
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    Need tips for better routine

    I am 5'4 at 65-67 kg if weighing scale done in the morning

    my current workout plan is

    Monday - Chest
    12 reps, 10 reps , 8 reps, 6 reps dumbbell bench press
    12 reps, 10 reps , 8 reps, 6 reps dumbbell inclined bench press
    12 reps, 10 reps , 8 reps, 6 reps dumbbell fly inclined bench press
    12 reps, 10 reps , 8 reps, 6 reps dumbbell higher inclined bench press
    3 x 10 dips

    Tuesday - Back
    10x3 sets pull up
    5x5 set barbell row
    12 reps, 10 reps , 8 reps, 6 reps wide grip latts down machine
    12 reps, 10 reps , 8 reps, 6 reps close grip cable row machine
    5x5 set deadlifts

    Wednesday - Cardio & abs
    20 minutes jogging
    3 x 60sec plank
    3 x 30sec side plank (each side)
    10 x 3 set leg raises
    10 x 3 weigthed curl ups

    Thursday - Shoulders
    12 reps, 10 reps , 8 reps, 6 reps dumbbell shoulder press
    12 reps, 10 reps , 8 reps, 6 reps upright barbell shoulder press
    12 reps, 10 reps , 8 reps, 6 reps side lateral raises
    12 reps, 10 reps , 8 reps, 6 reps standing front barbell raise

    Friday - Bicep & Triceps
    12 reps, 10 reps , 8 reps, 6 reps dumbbell extended skull crusher bench press
    12 reps, 10 reps , 8 reps, 6 reps rope triceps press down
    10 x 3 sets dips tricep version

    12 reps, 10 reps , 8 reps, 6 reps barbell curl
    12 reps, 10 reps , 8 reps, 6 reps hammer curl
    12 reps, 10 reps , 8 reps, 6 reps concentrated barbell curl
    10 x 3 sets pull up

    Saturday - Legs

    12 reps, 10 reps , 8 reps, 6 reps squats
    12 reps, 10 reps , 8 reps, 6 reps leg press
    12 reps, 10 reps , 8 reps, 6 reps seated leg curl
    12 reps, 10 reps , 8 reps, 6 reps reverse seated leg curl
    8 x 4 sets dumbbell lunges


    heaviest I can dumbbell press is 28kgs 6 reps on each hand , bench press 70 kgs 6 reps
    squat just 60 kgs of 5 reps, I hate legs, i stopped doing legs for a month, but trying my best not to skip it now
    deadlifts 80kg 5 reps



    so ye sorry for the long post im just a newbie i dont really know how many reps the ideal to do, i am fairly ok built, not too fat not too skinny, 4 packs abs visible in the morning before eating anything.

  2. #2
    Registered User nbhdtrainers's Avatar
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    Hello Sir,

    If you want to make a better routines for your workouts and fitness programs, Then you can consult with best, professional, experienced with affordable Personal or Fitness Trainers.
    better routine will help you to improve your goals and your health too.

    Well, we are a professional fitness community in New York. you can contact us if you have any query regarding your fitness program.

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  3. #3
    Registered User Ronin4help's Avatar
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    Program looks pretty good to me, just from glancing at it. Nothing stood out as 'bad'.
    To succeed at doing what you love, you often must do many things you hate.

  4. #4
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