Feedback on this workout routine

StephWieler

Hi everyone,

I'm trying to make a plan I like and will stick to, but I am fairly new at it. Can anyone critique this workout routine for me and let me know if there is anything i should add or take away.

Thanks a lot!!

Each day 10-15 min speed walk on treadmill to warm up.

Day 1: Butt/ legs
Kneeling glute kickbacks 4 sets, 10 rep
Dumbbell step ups: 4 sets, 12 reps
bulgarian split squat, 4 set 10-12
walking dumbbell lunge 4 set, 12 each leg
dumbbell plie squat 4 set, 15 reps

Day 2: Arms
Overhead press: 4 set, 8-10 rep
Barbell Bicep curls: 4 sets, 8-10 rep
Reverse fly: 4 sets, 8-10 reps
Dips: 4 sets, 8-10 reps
Pushups:3 sets, 10 reps

Day 3: Body step class (just because its fun and i like it)

Day 4: Abs and legs
Leg extensions
Leg curls
leg press 4 set, 12 rep
calf raise: 4 set, 15 reps
Stability ball crunch, 4 sets, 8-10 reps
back extension rear leg raise on stability ball 4 sets, 8-10 reps
Seated russian twist with medicine ball 3 sets, 8-10 reps
heel touches 3 sets, 10-12 reps

Cherimoose

I would change a lot of things. Rather than reinvent the wheel, why not follow an established program designed by a pro. There are so many out there - NROL, Stronglifts, personal trainer plans, etc.

StephWieler

Cherimoose wrote: »

I would change a lot of things. Rather than reinvent the wheel, why not follow an established program designed by a pro. There are so many out there - NROL, Stronglifts, personal trainer plans, etc.

I've done strong lifts and NROLFW and unfortunately am unable to afford a personal trainer... do you have any suggestions on what i should change? Or, do you know of any other good program

Cherimoose

I'd change to a freeweight-based program of mostly compound movements, and do full-body workouts, instead of bodypart splits. There are other changes too. Are you switching programs out of boredom? It's hard to guide you without knowing what you don't like with Stronglifts and NR.

StephWieler

Cherimoose, I want to switch out of boredom, I don't feel motivated while doing these programs.

Cherimoose

I'm confused - you're motivated by calf raises and bicep curls?? Or is it just the novelty of mixing things up that appeals to you?

piperdown44

Where's your back lifts in the above^^?
You'll get an imbalance if you don't do some upper back work.
If you're searching for a new program you can look up push/pull/legs as a three day split.
Or look up the different routines on bodybuilding.com.

arditarose

What is your goal at the moment? Why don't you try a program with a bit more accessory work than SL 5x5 and not as...all over the place as NROL. PHUL? Ice Cream Fitness?

DavPul

Cherimoose wrote: »

I'm confused - you're motivated by calf raises and bicep curls?? Or is it just the novelty of mixing things up that appeals to you?

i am. whats wrong with bicep curls and calf raises? i do them all the time.


@ the OP. this routine is fine-ish.....except you forgot to post day 5, where you do upper body work for chest and back?

icemaiden37

I'd add rows, lat pulldowns, bench press, deadlifts. But I'd stick to a program as I don't have enough knowledge to not end up with some muscle imbalance.

If you like it different each day, try Jim Stoppani's Shortcut to Size.

LKArgh

StephWieler wrote: »

Hi everyone,

I'm trying to make a plan I like and will stick to, but I am fairly new at it. Can anyone critique this workout routine for me and let me know if there is anything i should add or take away.

Thanks a lot!!

Each day 10-15 min speed walk on treadmill to warm up.

Day 1: Butt/ legs
Kneeling glute kickbacks 4 sets, 10 rep
Dumbbell step ups: 4 sets, 12 reps
bulgarian split squat, 4 set 10-12
walking dumbbell lunge 4 set, 12 each leg
dumbbell plie squat 4 set, 15 reps

Day 2: Arms
Overhead press: 4 set, 8-10 rep
Barbell Bicep curls: 4 sets, 8-10 rep
Reverse fly: 4 sets, 8-10 reps
Dips: 4 sets, 8-10 reps
Pushups:3 sets, 10 reps

Day 3: Body step class (just because its fun and i like it)

Day 4: Abs and legs
Leg extensions
Leg curls
leg press 4 set, 12 rep
calf raise: 4 set, 15 reps
Stability ball crunch, 4 sets, 8-10 reps
back extension rear leg raise on stability ball 4 sets, 8-10 reps
Seated russian twist with medicine ball 3 sets, 8-10 reps
heel touches 3 sets, 10-12 reps

Why the splits and not just mix it up to full body workouts?
Also I cannot see back exercises at all, other than the reverse flies. What about lower back?

oilphins

Depending on if you want to lose weight or not, maybe add a bit more cardio and a great exercise to add in daily is burpees. Burpees are the best exercise to work a lot of body parts. I'm in a boxing club and we do them EVERY workout. Maybe add about 15-20 of them or go for about 2 minutes. They are great way to get your heart going and make you sweat. I think everything else your doing is great. Getting almost everybody part. And calf raises are good but unless your a bodybuilder, they're really not necessary, especially if your doing any running or walking which works your calves as it is.