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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Results 1 to 7 of 7
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04-17-2024, 11:19 AM #1Registered User
- Join Date: Apr 2024
- Age: 54
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Please critique my workout routine
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04-17-2024, 01:56 PM #2Han shot first!
- Join Date: Aug 2019
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Strength training benefits from higher frequency and you have to be exposed to higher intensities. Your program lacks both.Originally Posted by lecithar
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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04-17-2024, 05:05 PM #3Prepare Perform Prevail
- Join Date: Jul 2006
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- Age: 34
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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.Originally Posted by TolerantLactose
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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Yesterday, 05:50 AM #4Registered User
- Join Date: Aug 2021
- Age: 54
- Posts: 63
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Put the rope pushdowns before the overhead tricep extensions to avoid injuryOriginally Posted by lecithar
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Yesterday, 06:59 AM #5Registered User
- Join Date: Jul 2014
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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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Yesterday, 07:43 AM #6Registered User
- Join Date: Jun 2014
- Location: United States
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What do you know about his intensities?Originally Posted by TolerantLactose
Ack...Ack
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Yesterday, 03:17 PM #7Han shot first!
- Join Date: Aug 2019
- Posts: 5,720
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His rep ranges. I measure intensity as a % of 1rm.Originally Posted by EarlA
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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