jeanbaptized
New member
Hi there! I’m quite new to the gym(I started in January ) and I’m trying to understand what’s best for me.
I workout three times a week (Sunday, Monday, Thursday) because the other day I work all day, and to always switch up the part I’m working out,
For example
Sunday : glutes and legs + cardio
Monday: upper body
Thursday : glutes and leg
And the week after that
Sunday : upper body
Monday : legs and glutes
Sunday : upper body and cardio
Is it right? Because if I do fixed days from Sunday to Monday the risk is to work out an already sore part and don’t give as much as I can.
My glutes/ legs workout is:
- leg press (feet in the center of the machine)
- hip thrust
- Cable kickback
- Glute extension
- rdl
- Bulgarian squats
- And sometimes abductor machine
Is it enough or should I add more exercises?
While my upper body is:
-bicep curls with dumbbells
-chest press with dumbells
- camber or dumbbell triceps extension
- Lat machine
- pec fly
- rear delt
And then I would usually workout my abdomen
- leg raise
- crunch touching the ankle
- plank
- book folding crunch (idk if it’s right in English but it’s literally its name in Italian)
- Russian twist
- Side plank
-crunches
Every exercises I usually do 3x8/10 till failure
And then when I am doing cardio I usually do after the workout on the treadmill for 30 minutes switching between 15 and 3 speed
And 0 incline and 5/7 speed
Is this alright? Should I add or clean it up a bit?
Is it the right order ?
Help a newbie out
I workout three times a week (Sunday, Monday, Thursday) because the other day I work all day, and to always switch up the part I’m working out,
For example
Sunday : glutes and legs + cardio
Monday: upper body
Thursday : glutes and leg
And the week after that
Sunday : upper body
Monday : legs and glutes
Sunday : upper body and cardio
Is it right? Because if I do fixed days from Sunday to Monday the risk is to work out an already sore part and don’t give as much as I can.
My glutes/ legs workout is:
- leg press (feet in the center of the machine)
- hip thrust
- Cable kickback
- Glute extension
- rdl
- Bulgarian squats
- And sometimes abductor machine
Is it enough or should I add more exercises?
While my upper body is:
-bicep curls with dumbbells
-chest press with dumbells
- camber or dumbbell triceps extension
- Lat machine
- pec fly
- rear delt
And then I would usually workout my abdomen
- leg raise
- crunch touching the ankle
- plank
- book folding crunch (idk if it’s right in English but it’s literally its name in Italian)
- Russian twist
- Side plank
-crunches
Every exercises I usually do 3x8/10 till failure
And then when I am doing cardio I usually do after the workout on the treadmill for 30 minutes switching between 15 and 3 speed
And 0 incline and 5/7 speed
Is this alright? Should I add or clean it up a bit?
Is it the right order ?
Help a newbie out