Hello! In the past 4 months I have been going to the gym strength training fairly regularly. I have been doing so with a Personal Trainer in a private gym with 1 on 1 sessions 3 days a week, and have been enjoying it.
I want to occasionally add a 4th extra day, but it may or may not be reliable so me and my trainer don't want to rely on it. What are some good exercises I could do that A: Wouldn't hamper progress in my main sessions, or some ideas? I am fairly dependent on the Personal Trainer right now so looking to build on that and become a bit more independent as time goes on for programming. I know there are a ton of guides in the FAQ but was kind of trying to figure out how to learn to make my own programming.
For reference, am a 30M, 6'2. Started my journey a year ago at 410ibs, today at 290ibs. Current goal is just to lose weight, and maintain/build what muscle I can. After getting to a better weight level, goal is to build strength primarily. Could always just do more cardio, but I don't enjoy it TBH.
I also do warmup sets before most (if not all) exercises
Day 1:
Warmup (Bird dogs, Plank, Wire Stretch's)
Bench Press, 5-8 reps, 3 working sets
Shoulder Press 8-12 reps, 3 working sets
Reverse Grip Lat Pull down 8-12 reps, 3 working sets
Lateral Raises 8-12 reps, 3 working sets
Day 2:
Warmup (Hip flexor stuff, Body Weight squats Assisted with bands and a 30s pause)
Barbell Squats, 8-10 reps, 3 working sets
Leg Press, 8 reps, 3 working sets
Romanian Deadlifts, 10 reps, 3 working sets
Hip Thrusts: 8 reps, 2 working sets
Day 3:
Warmup (Squat Walk, Y raises with a band)
Rack-pull, 8 reps, 3 working sets
Bench Press with pause at bottom, 5 reps, 3 working sets
Bent Over Rows 8-12 reps, 2 working sets
Hammer Curls, 12 reps + Tricep Extensions, 10 reps (Superset) 3 working sets
Farmers Walk, 2 sets 45s-1min (Left hand grip strength holds me back in a few exercises)
I think overall the programming is good, and works most of what I would want. Some exercises we did in the past but aren't in current programming, I thought about including were, Axe Chops, Incline Dumbbell press, Reverse Grip Bent Over Row and wide grip Lat pulldowns.
Is there a specific muscle group in this programming I am not hitting that I maybe should, or increase volume in an area? How do I know or learn what to add? If there were exercises you wanted to add to this routine, what would they be and why?
I want to occasionally add a 4th extra day, but it may or may not be reliable so me and my trainer don't want to rely on it. What are some good exercises I could do that A: Wouldn't hamper progress in my main sessions, or some ideas? I am fairly dependent on the Personal Trainer right now so looking to build on that and become a bit more independent as time goes on for programming. I know there are a ton of guides in the FAQ but was kind of trying to figure out how to learn to make my own programming.
For reference, am a 30M, 6'2. Started my journey a year ago at 410ibs, today at 290ibs. Current goal is just to lose weight, and maintain/build what muscle I can. After getting to a better weight level, goal is to build strength primarily. Could always just do more cardio, but I don't enjoy it TBH.
I also do warmup sets before most (if not all) exercises
Day 1:
Warmup (Bird dogs, Plank, Wire Stretch's)
Bench Press, 5-8 reps, 3 working sets
Shoulder Press 8-12 reps, 3 working sets
Reverse Grip Lat Pull down 8-12 reps, 3 working sets
Lateral Raises 8-12 reps, 3 working sets
Day 2:
Warmup (Hip flexor stuff, Body Weight squats Assisted with bands and a 30s pause)
Barbell Squats, 8-10 reps, 3 working sets
Leg Press, 8 reps, 3 working sets
Romanian Deadlifts, 10 reps, 3 working sets
Hip Thrusts: 8 reps, 2 working sets
Day 3:
Warmup (Squat Walk, Y raises with a band)
Rack-pull, 8 reps, 3 working sets
Bench Press with pause at bottom, 5 reps, 3 working sets
Bent Over Rows 8-12 reps, 2 working sets
Hammer Curls, 12 reps + Tricep Extensions, 10 reps (Superset) 3 working sets
Farmers Walk, 2 sets 45s-1min (Left hand grip strength holds me back in a few exercises)
I think overall the programming is good, and works most of what I would want. Some exercises we did in the past but aren't in current programming, I thought about including were, Axe Chops, Incline Dumbbell press, Reverse Grip Bent Over Row and wide grip Lat pulldowns.
Is there a specific muscle group in this programming I am not hitting that I maybe should, or increase volume in an area? How do I know or learn what to add? If there were exercises you wanted to add to this routine, what would they be and why?