What do you think of my Gym weightlifting routine?
Zorsus
Posts: 6 Member
■Saturday (Upper):
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Press (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Shoulder Press (4x10) [Delts]
V-bar Pulldown (4x10) [Lats]
■Sunday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Monday (60 minutes cardio on Pedal)
■Tuesday (Upper)
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Machine (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Side Lateral Raise (4x10) [Delts]
Weighted Pulldown Machine (4x10) [Lats]
■Wednesday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Thursday (60 minutes Cardio on Treadmill)
■Friday - Rest OR Pedal / Treadmill
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Press (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Shoulder Press (4x10) [Delts]
V-bar Pulldown (4x10) [Lats]
■Sunday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Monday (60 minutes cardio on Pedal)
■Tuesday (Upper)
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Machine (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Side Lateral Raise (4x10) [Delts]
Weighted Pulldown Machine (4x10) [Lats]
■Wednesday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Thursday (60 minutes Cardio on Treadmill)
■Friday - Rest OR Pedal / Treadmill
0
Replies
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Did you make it up yourself?1
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TavistockToad wrote: »Did you make it up yourself?
Good question. It doesn't look like a bad routine.1 -
Just looks like Some random exercises thrown
Together tbh4 -
JerSchmare wrote: »Why so many isolation exercises? What is your goal?
It’s a fairly poor program, IMO.
Agreed. OP, if you want to do isolation movements, they should come at the end of your session, not the beginning. A solid program of bench, OHP, squats, deadlifts, and rows should form the base.3 -
Davidsdottir wrote: »JerSchmare wrote: »Why so many isolation exercises? What is your goal?
It’s a fairly poor program, IMO.
Agreed. OP, if you want to do isolation movements, they should come at the end of your session, not the beginning. A solid program of bench, OHP, squats, deadlifts, and rows should form the base.
I would agree with that as well.. But it's also fairly unbalanced: more biceps than triceps, more pushing and almost no pulling, etc...1 -
JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
4 -
JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
There are many routines that incorporate bench and ohp (barbell or dumbbell) in the same routine. The above routine is almost exactly the power days from PHUL.
I would note, for a beginner, i may not incorporate both in the same routine but someone who has been lifting for a few years, should be perfectly fine with it.
ETA: the routine I designed for my friend and i, also, incorporates bench and BD Press in the same day.0 -
JerSchmare wrote: »JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
Yes. This is literally what I do. Not the above, but Bench, incline and OHP. OHP is an accessory, not a primary lift. Some programs treat OHP like a big lift, but it’s not, it’s an accessory to Bench.
I do a bench-focused upper day with OHP accessory work and an OHP-focused upper day with bench accessory work. Different strokes, different goals.0 -
Yes. I'm fairly new to this and still haven't fully made up my mind on what to do.TavistockToad wrote: »Did you make it up yourself?1 -
JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
What changes would you suggest?
0 -
Yes. I'm fairly new to this and still haven't fully made up my mind on what to do.TavistockToad wrote: »Did you make it up yourself?
Use the link upthread and pick a proper programme2 -
JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
What changes would you suggest?
As someone asked earlier, what is your goal. Nobody can really give good advice without knowing this.0 -
JerSchmare wrote: »Davidsdottir wrote: »JerSchmare wrote: »JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
Yes. This is literally what I do. Not the above, but Bench, incline and OHP. OHP is an accessory, not a primary lift. Some programs treat OHP like a big lift, but it’s not, it’s an accessory to Bench.
I do a bench-focused upper day with OHP accessory work and an OHP-focused upper day with bench accessory work. Different strokes, different goals.
I know. Just making the point that OHP is not a main lift. Some programs, like 5/3/1, as an example treat it as a main, but it’s not. That’s all I’m saying.
I gotcha.0 -
■Saturday (Upper):
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Press (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Shoulder Press (4x10) [Delts]
V-bar Pulldown (4x10) [Lats]
■Sunday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Monday (60 minutes cardio on Pedal)
■Tuesday (Upper)
Dumbbell Bicep Curl (4x10) [Biceps]
Dumbbell Hammer Curl (4x10) [Biceps]
Dumbbell bench press (4x10) [Chest]
Chest Machine (4x10) [Chest]
Skullcrushers (4x10) [Triceps]
Abs Cruncher (4x10) [Abs]
Dumbbell Shrug (4x10) [Traps]
Dumbbell Side Lateral Raise (4x10) [Delts]
Weighted Pulldown Machine (4x10) [Lats]
■Wednesday (Lower):
Dumbbell Lung (4x10)
Dumbbell Squat (4x10)
Dumbbell Goblet Squat (4x10)
Leg Curls (4x10)
Leg Extensions (4x10)
Leg Press (4x10)
Dumbbell Calf Raise (4x10)
■Thursday (60 minutes Cardio on Treadmill)
■Friday - Rest OR Pedal / Treadmill
You have good exercises, but my first question is how long have you been lifting, I'm not sure why you're doing dumbbell squats, is it because you don't have access to a squat rack? Your leg work outs I think are okay, but your upper body is missing a ton of important exercises. I think most would agree that arms are overly done here. Believe it or not, curls and skullcrushers, while they help develop big arms, those don't really give you the size and look you are probably looking for. The major compound lifts will give you big arms, shoulders, traps, lats, chest, that's what you want. IT's all about proportion. Bench Press, Rows (bent over, cable etc..), Pull ups (weighted if you can), Lat pull down (which I saw so that's good), Shoulder Press, Dips (weighted if you can), and if you can perform correctly, dead lifts are awesome too! But you need more back exercises especially rows of some type to develop those huge back muscles, because that's what is going to really help develop your body structure. Lots of your exercises you have now could actually be super set exercises, meaning you finish a set with a compound exercises and immediately do a quick set with light weight of an isolation exercise, take for example shrugs, I like to do a set of military shoulder press and then super set with shrugs. Or Bench press and then do flys or some tricep exercise.1 -
JerSchmare wrote: »Davidsdottir wrote: »JerSchmare wrote: »JerSchmare wrote: »Ok, so I fixed it for you. This is more like something I would do. It balances strength with hypertrophy, and I think is a good mix and balance of all body parts.
■Saturday (Upper):
Bench Press (5x5)
Incline Press 3x10-12
Rows (5x5)
Pull ups 3x10, eventually add weight
OHP 5x5
Bicep Curl (3x8-12)
Triceps 3x8-12
■Sunday (Lower):
Squat (5x5)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (5x5)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Monday (60 minutes cardio on Pedal) Optional, not necessary.
■Tuesday (Upper)
Bench Press (4x8-12)
Incline Press 3x10-12
Rows (4x8-12)
Pull ups 3x10, eventually add weight
OHP 3x8-12
Bicep Curl (3x8-12)
Triceps 3x8-12
■Wednesday (Lower):
Squat (4x10-12)
Leg Press 3x8-12
Dumbbell Lung (3x8-12)
Romanian Deadlift (4x8-12)
Leg Curls (3x8-12)
Leg Extensions (3x8-12)
Dumbbell Calf Raise (4x10-15)
■Thursday (60 minutes Cardio on Treadmill). Optional, but not necessary
■Friday - Rest OR Pedal / Treadmill. Optional, but not necessary
This is just as bad IMO
Bench, incline bench followed by ohp
In the same routine seriously?
Yes. This is literally what I do. Not the above, but Bench, incline and OHP. OHP is an accessory, not a primary lift. Some programs treat OHP like a big lift, but it’s not, it’s an accessory to Bench.
I do a bench-focused upper day with OHP accessory work and an OHP-focused upper day with bench accessory work. Different strokes, different goals.
I know. Just making the point that OHP is not a main lift. Some programs, like 5/3/1, as an example treat it as a main, but it’s not. That’s all I’m saying.
Standing OHP is a main lift depending on your sport/federation. It carries over more to contact sports like football and rugby than bench.
https://youtu.be/hQvgvqMlE6k
4
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