satanisnotdead
New member
Hello! I am a beginner at strength training. I browsed the internet a lot (videos/articles etc.) and put together this routine for myself. I work out at my home (with limited equipment) and each of these workouts takes me 1.5 hours on average. I feel that this might a little too much, but I am worried about skipping muscles if I reduce this. I am describing it here along with sets, reps and the weight I used last for each exercise. So please, tell me what you think of it, nice people at r/workouts.
Male, age 23, 176 cm, 61 kg
PUSH PULL LEGS
Any comments are appreciated. Thanks a lot!
Male, age 23, 176 cm, 61 kg
PUSH PULL LEGS
- Monday: PUSH A
- Barbell bench press: 3x6 with 35 kgs and rest 180s
- Barbell military press: 3x5 with 30 kgs and rest 180s
- Barbell incline bench press: 3x6 with 25 kgs and rest 180s
- Dumbbell lateral raise: 3x12 with 5 kgs each arm and rest 90s
- Tuesday: PULL A
- Barbell deadlift: 3x6 with 40 kgs and rest 180s
- Barbell bent-over rows: 3x6 with 35 kgs and rest 180s
- Chin ups: 3x3 and rest 90s
- Dumbbell high pulls: 3x8 with 7 kgs each arm and rest 90s (this exercise is from AthleanX)
- Wednesday: LEGS
- Barbell squat: 3x10 with 30 kgs and rest 120s
- Reverse hyper on flat bench: 3x10 with 15 kgs and rest 90s (exercise from Jefit app)
- Dumbbell rear lunge: 3x12 without weights and rest 90s
- Hamstring bridge: 3x10 and rest 90s (from AthleanX)
- Standing calf raise: 3x25 with 30 kgs and rest 90s
- Thursday: PUSH B
- Barbell bench press: 3x6 with 35 kgs and rest 180s
- Barbell sitting shoulder press: 3x5 with 30 kgs and rest 180s
- Barbell close-grip bench press: 3x6 with 30 kgs and rest 180s
- Dumbbell tricep kickback: 3x12 with 10 kgs and rest 90s
- Friday: PULL B
- Snatch grip deadlift: 3x6 with 40 kgs and rest 180s
- Dumbbell alternate gorilla row: 3x6 with 20 kgs and rest 180s
- Chin ups: 3x3 and rest 90s
- Barbell bicep curls: 3x8 with 20 kgs and rest 90s
- Saturday: CARDIO
- Steady state running on the treadmill for close to an hour
- A bar (5 kg) which can hold a maximum of 45 kgs
- A few Weight plates
- Adjustable dumbbell rods (hold maximum 20 kgs each)
- A bench with decline and incline, though the incline is at a stupid angle and difficult to work with
Any comments are appreciated. Thanks a lot!