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 gym workout routine

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chairboy
post Dec 27 2022, 05:10 PM

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QUOTE(spursfan @ Aug 1 2022, 09:54 AM)
my current routine

saturday
barbell overhead press
plate raise
dumbbell lateral raise
bent over dumbbell lateral raise
barbell bicep curl
close grip preacher's curl
wide grip preacher's curl
tricep pushdown
skullcrushers
overhead tricep extensions

sunday
squat
deadlift
leg extensions
lunges
close grip lat pulldown
wide grip lat pulldown
overhand bent over row
underhand bent over row
bench press
incline bench press
decline bench press
chest fly (machine)

8-12 reps / set. 5 sets each.

i'm still new to this. i didn't touch the barbell till 2 months ago. started adding deadlift to the routine around a month ago.
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Just curious about how much time you spend completing the routine?
Would recommend you to focus on 1-2 compound lifts + 2-3 accessory lifts each day, no more.

Don't spend too much time on variation (>>> too many curls on Saturday).



2 days seems too packed.
You can get light dumbells/pullup bar/resistance bands for weekday workout at home.
Focus on barbell exercise in the gym.

This post has been edited by chairboy: Dec 27 2022, 05:11 PM
chairboy
post Dec 27 2022, 07:29 PM

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QUOTE(spursfan @ Dec 27 2022, 06:22 PM)
way too long.

I'm still changing the routine. Figuring things out myself as I don't have a trainer. But yeah, I'm definitely cutting the sets and exercises.
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Try to limit a session to 45-60 mins.
Intensity > rep count.

Focus on compound movement e.g. squat, deadlift, press, bench, pullup, row.
Those exercises recruit multiple muscle groups and prime your body strength wise, giving best bang of bucks.
Organise your routine to prevent pull and push muscles imbalance.
And oh yeah don’t skip leg day.

Good luck!

This post has been edited by chairboy: Dec 27 2022, 07:30 PM
chairboy
post Dec 27 2022, 09:07 PM

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QUOTE(spursfan @ Dec 27 2022, 08:17 PM)
i did like 3 hours on empty stomach. sweat.gif

if i do say 1 warm up set, then 2 hard sets each for overhand and underhand rows, is that good? or, just stick with 1 variation?
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3 hours are definitely overkill.
Try to plan for an hour session max.
If you perform the sets with right intensity you should gas out within an hour.

For rows pick a weight that wear you out after say 8-12 reps each set.
After 3 sets move on to other exercises.
Forget about variation for now.
Keep everything simple and enjoyable.

You could google “train for strength vs hypertrophy” & “training to failure” to learn more.
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