Help a beginner out... Tell me why m[28]y workout routine sucks!

[moonmonkey]

Hey everyone,

Thanks for taking the time to read this!

About nine months ago, I set myself the challenge of getting into the best shape of my life. I'm dead serious about this, I want to do it for myself, my health and my confidence. It'd be great to hit 30 in a couple of years time feeling like I've really achieved that goal. I had to take a few months out due to a hospital stay but since the new year have been consistently hitting the gym 2-3 times a week.

I haven't really had a plan. I've just been trying things out and seeing what I like.

If I'm going to reach my goals, though, I think I need to put a workout plan in place to give myself to clearer structure and some more concrete quantitative goals to measure against.

I've watched a bunch of YouTube videos and read some things, took notes and compiled together a plan.

I don't really know what I'm doing, so thought I'd post it here and hopefully people can tell me what I should do differently or if this is good.

To be clear, my goals are as follows:

(1) Health (#1 priority)

(2) Strength (Joint #2)

(3) Weightloss (Joint #2)

(4) Aesthetics (We're all a little vain sometimes, at least I'm honest!)

Me - Male 28, 1m75 (5'10"), upper 80s kg in weight

I'll be doing a rotating three focuses: A, B and C and will aim to do each once per week.

Workout A: Chest, Shoulders, Legs and Glutes

• 15 mins interval run
• 4x12 benchpress
• 4x12 dumbbell shoulder press
• 4x15 barbell squats
• 4x Alternating sets of...
  • 12 Hip Abduction machine
  • 12 Hip Adduction machine
• (Should probably add something directly for the glutes?)

Workout B: Back, Abs and Arms

• 15 mins interval run
• 4x Alternating sets of...
  • 12 assisted pullups
  • 12 abdominal crunch machine
• 4x12 bisceps curl
• 4x Alternative sets:
  • 12 incline T-Bar row (or dumbbell row)
  • 4x12 biceps curl - lower weight
• (Should potentially add something specifically for lats or triceps?)

Workout C: Cardio & Full Body

• 20 minutes interval run
• 10 minutes rowing machine
• 4x Dumbbell Circuit (All lower weight but good speed):
  • 10x Biceps Curl
  • 15x Overhead triceps extension (2h so more reps needed)
  • Quick pause
  • 10x Dumbbell Chest Press
  • 10x Shoulder Press
  • Quick pause
  • 10x Calf Raise
  • 10x Goblet Squat (Which I only discovered today is not, as I've been calling it, a goblin squat...)
  • 10x Lunge
  • Longer rest
  • (This is probably too much but I'm not sure what to cut)

Obviously, alongside this I'm trying to work on my diet as well (unsuccessfully because damn I love food) and generally keep active, going for walks etc, so my I have good passive exercise as well.

Sorry for the essay!

Let me know what you think. I'm really happy to hear suggestions for improvement!