I've found that I've gotten better assistance from trainers and enthusiasts rather than just picking out stuff I've read online or 'guessing' as to the routines I do. The first routine I'm going to post, I was doing on and off for 6 months before I was told that I need to switch it up every 4-6 weeks (oops). The 2nd one I'm going to post is what I've been doing for the past 6 weeks. I'm an avid urban cyclist and an occasional runner so that's my excuse for the lack of lower body in the routines..
I'm looking to change up my routine again in the next week or two and would love some suggestions. I'm posting these breakdowns because I figure they'll be useful for guidance as to where I'm coming from. I'm definitely interested in compound movements (without risk of injury
) as well more lower body focus. I'd still like to keep it to 3 days a week unless thats not effective enough.. My only end goal is to keep feeling good and make progress. I got a late start on this work out stuff (started late 20s, am 32 now).
Thanks in advance!
1st Routine (3 days/week)
day 1 (tricep/chest)
Dips 3 sets
Bench 4 sets
Tricep pushdown 4 sets
Dbell press 3 sets
Bosu pushup 3 sets
Tricep extension 3 sets
2nd day (bicep/back)
Pullup 3sets to fail
Chinup 2 sets to fail
Curls 3 sets
Row 3 sets
Curl machine 3 sets
3rd day (shoulders)
Dbell press 3 sets
Dbell raise 3 sets
Shrugs 3 sets
Lat raise machine 3 sets
Press machine 3 sets
Most recent routine (modified to be 3 days/week of full body.. I learned that I had been doing workouts in an ineffective order prior to this routine)
1st Day
Standing shoulder press 3 sets
Incline bench press 4 sets
pull ups - sets till fail (usually do about 20-25till i run out of steam)
Shrugs 4 sets
core exercises
2nd Day
squats 5sets
cable row 4 sets
Push ups w/ ft on stability ball 3 sets (looking for new challenging push ups)
Bicep curls 4 sets
Back extension 3 sets
3rd Day
Bench press 4 sets
cable fly's 3 sets (this exercise never feels right for some reason)
Dbell raises 4 sets
Chin ups 4 sets to fail
Skulls (sometimes alternate w/ dips) 3 sets
I'm looking to change up my routine again in the next week or two and would love some suggestions. I'm posting these breakdowns because I figure they'll be useful for guidance as to where I'm coming from. I'm definitely interested in compound movements (without risk of injury
) as well more lower body focus. I'd still like to keep it to 3 days a week unless thats not effective enough.. My only end goal is to keep feeling good and make progress. I got a late start on this work out stuff (started late 20s, am 32 now).Thanks in advance!
1st Routine (3 days/week)
day 1 (tricep/chest)
Dips 3 sets
Bench 4 sets
Tricep pushdown 4 sets
Dbell press 3 sets
Bosu pushup 3 sets
Tricep extension 3 sets
2nd day (bicep/back)
Pullup 3sets to fail
Chinup 2 sets to fail
Curls 3 sets
Row 3 sets
Curl machine 3 sets
3rd day (shoulders)
Dbell press 3 sets
Dbell raise 3 sets
Shrugs 3 sets
Lat raise machine 3 sets
Press machine 3 sets
Most recent routine (modified to be 3 days/week of full body.. I learned that I had been doing workouts in an ineffective order prior to this routine)
1st Day
Standing shoulder press 3 sets
Incline bench press 4 sets
pull ups - sets till fail (usually do about 20-25till i run out of steam)
Shrugs 4 sets
core exercises
2nd Day
squats 5sets
cable row 4 sets
Push ups w/ ft on stability ball 3 sets (looking for new challenging push ups)
Bicep curls 4 sets
Back extension 3 sets
3rd Day
Bench press 4 sets
cable fly's 3 sets (this exercise never feels right for some reason)
Dbell raises 4 sets
Chin ups 4 sets to fail
Skulls (sometimes alternate w/ dips) 3 sets