Help with making amazing routine

[hashah]

Need some guidance with creating a better workout routine. Been in gym only since last November (2022). Had a hip injury which will require a new hip in 2024 that is why squats are absent. Run a 4 day routine over 5 days try to do 20 min cardio after everyday. Also mountain bike and work in rail industry.

Chest/Biceps
Bench Press 5(s) 8(r)
Machine Fly 5(s) 10(r)
Incline Dumbbell Press 5(s) 10(r)
EZ Bar Curl 5(s) 10(r)
Hammer Curl 5(s) 10(r)

ShouldersTriceps
Arnold Press 5(s) 8(r)
Standing Shoulder Press 5(s) 10(r)
Rear Delts 5(s) 10(r)
Tricep Extension Pushdown 5(s) 10(r)
Dip Assisted 3/5(s) failure

Legs/Back
Deadlift warm up 5(s) progression reps 15-2
working weight 5(s) 5(r)
RDL 3(s) 8(r)
Hip Thrust 3(s) 10(r)
(SS) Single Leg Curl 3(s) 10(r)
Single Leg Extension 3(s) 10(r)
Hip Abductor 3(s) 10(r)

Mobility/Core
(SS) Poloquin Step up 3(s) 25(r)
Tiberal Raise 3(s) 25(r)
Sled Push/Pull 3(s) 6(r)
Kettlebell Complex 5(s) 3(r)
(SS) Dead Bug 3(s) 20(r)
Crunches 3(s) 20(r)
Push ups 3(s) 10(r)

 

[bwilson2]

@hashah I would suggest adding more mobility exercises to your mobility day, especially after hip surgery. Cossack lunges, spiderman lunges with twisted reach, etc.

 

[hashah]

@bwilson2 I will be adding new exercises after I meet my physio before and after surgery. Just to prepare will look into those now though thanks

 

[dawn16]

@hashah Chat gpt is super helpful