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Message
Looking for thoughts on my current lifting routine
Posted on 4/9/24 at 9:57 am
Posted on 4/9/24 at 9:57 am
Looking for some thoughts on my gym routine that I pretty much just made up without a ton of research.
Basics are 4 sets of 6-8 reps with increasing weight when I can get 8 reps with current weight. Going 3 days a week and doing full body with compound lifts mostly.
Day 1
Flat bench
Squat
Bent over rows
Dumbbell lat raises
Leg curls
Pull ups
Biceps (either preacher, cable or straight bar curls)
Triceps (push downs, skull crushers or some variation)
Forearms (reverse curls, farmer Carry)
Day 2
Over head press
Deadlifts
Seated cable row
Chest fly
Leg extension
Pull ups
Same full arm routine as day 1
Day 3
Incline bench
Squat
Lat pull-downs
Leg extension
Lat raises
Pull-ups
Same arm routine as day 1
Eating somewhere between 2000-2200 calories and trying to hit at least 180 G of protein a day and trying to get at least 10 steps a day.
Happy with the progress but I’m no fitness guru so I wanted some outside opinions that might improve on what I’m already doing. Thank you in advance for any and all thoughts/ideas!
Basics are 4 sets of 6-8 reps with increasing weight when I can get 8 reps with current weight. Going 3 days a week and doing full body with compound lifts mostly.
Day 1
Flat bench
Squat
Bent over rows
Dumbbell lat raises
Leg curls
Pull ups
Biceps (either preacher, cable or straight bar curls)
Triceps (push downs, skull crushers or some variation)
Forearms (reverse curls, farmer Carry)
Day 2
Over head press
Deadlifts
Seated cable row
Chest fly
Leg extension
Pull ups
Same full arm routine as day 1
Day 3
Incline bench
Squat
Lat pull-downs
Leg extension
Lat raises
Pull-ups
Same arm routine as day 1
Eating somewhere between 2000-2200 calories and trying to hit at least 180 G of protein a day and trying to get at least 10 steps a day.
Happy with the progress but I’m no fitness guru so I wanted some outside opinions that might improve on what I’m already doing. Thank you in advance for any and all thoughts/ideas!
4
Posted on 4/9/24 at 10:04 am to SouthernThunder
I'm not guru either but if I was doing 3 day I'd go with push/pull/legs. Yours seems a bit light on chest and shoulders but maybe you're cool with that.
I'm of the belief that pretty much any split will work if you put the effort in so look for something you enjoy and doesn't make you not want to go.
I'm of the belief that pretty much any split will work if you put the effort in so look for something you enjoy and doesn't make you not want to go.
Posted on 4/9/24 at 10:44 am to SouthernThunder
stick to a tried and true program'
seems you are wanting a 3 day full body. I would suggest looking at the PPSA programs or wendler 531 or look to run a true linear progression if you havent done so before so something like greyskull lp
seems you are wanting a 3 day full body. I would suggest looking at the PPSA programs or wendler 531 or look to run a true linear progression if you havent done so before so something like greyskull lp
Posted on 4/9/24 at 3:30 pm to SouthernThunder
Thanks for the tips, I’m looking into some of those programs.
Posted on 4/10/24 at 9:15 am to SouthernThunder
quote:I don't know man, sometimes this is all you need.
Happy with the progress
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