I work from home and have had a fair bit of extra time in my day to workout. I have done light-moderate workouts 1-2 times a week for the last couple years. I wanted to share my current routine and get feedback.
I do the below weight lifting routine every 4 days and I run 2 miles once in between workouts. So WL Monday, run Wednesday, WL Friday, run Sunday for example.
I am a 6’0” tall, 200 lb male, for context.
Weightlifting Routine:
Squat (legs) 125 lbs x 16 reps
Seated row cable pulls (back) 105 lbs x 16 reps
Dumbbell press (chest) 55 lbs x 12 reps
Standing dumbbell curl (biceps) 25 lbs x 16 reps
Standing dumbbell flies, raise above shoulder and hold (shoulders) 12 lbs x 20 reps
Standing cable pull downs (triceps) 37 lbs x 27 reps
I do 1 set of each in the sequence, then repeat the sequence 3 times.
I also wonder if it’s worth drinking whey protein shakes with this amount of lifting. I tend to eat a lot and a lot of protein in my baseline diet.
My philosophy is that consistency is more important than anything else. I have maintained this for like 1.5-2 years straight pretty much so I am feeling like I’ve gotten some decent gains over time.
Let me know if you have any feedback.
I do the below weight lifting routine every 4 days and I run 2 miles once in between workouts. So WL Monday, run Wednesday, WL Friday, run Sunday for example.
I am a 6’0” tall, 200 lb male, for context.
Weightlifting Routine:
Squat (legs) 125 lbs x 16 reps
Seated row cable pulls (back) 105 lbs x 16 reps
Dumbbell press (chest) 55 lbs x 12 reps
Standing dumbbell curl (biceps) 25 lbs x 16 reps
Standing dumbbell flies, raise above shoulder and hold (shoulders) 12 lbs x 20 reps
Standing cable pull downs (triceps) 37 lbs x 27 reps
I do 1 set of each in the sequence, then repeat the sequence 3 times.
I also wonder if it’s worth drinking whey protein shakes with this amount of lifting. I tend to eat a lot and a lot of protein in my baseline diet.
My philosophy is that consistency is more important than anything else. I have maintained this for like 1.5-2 years straight pretty much so I am feeling like I’ve gotten some decent gains over time.
Let me know if you have any feedback.