I used to lift a lot in my early 20s, and started back at it around six months ago. I would go on short kicks in-between. I am 36 now, and over the last 3 months I stuck to a program that I tailored off the internet and I've liked the results but I am trying to approach it with more purposes, and aim to increase weight every week.
Preferably, I'm looking for a 3 Day routine. I want to be strong. I am also loosing weight, so I'm in a calorie deficit. I take protein and creatine. I avoid bench press due to a shoulder issue, and instead do a lot of dumbbell work or fly machines. I'm a fan of exercises that hit more than one muscle. I don't know how to deadlift like the pro way with the barbell and belt, etc. I do dumbbell versions, lol. I also have iffy knees, I've noticed issues if I go to heavy (I could handle it if not for the knee)
The routine I do now is a PPL. I do like doing it, but I've also seen SS. Phase 1 SS seems like a very small amount of exercises compared to what I do now, so I was unsure if it would make sense for me. I can replace barbell with dumbbell in some things and make it work. I'm not opposed to doing SS and starting with phase 1.
Any ideas, tips, etc. I appreciate it. As you can tell from my log, I increased weight but there isn't much behind it other than 'let me try this' and then tweaking it from there. I do feel this routine increased my strength for sure. At some point I focused on heavier weight and lower reps. The end of march will be 3 months of doing it. I've lost weight but not inches.
Here are the exercises:
A
Leg Press / Goblet Squat
lunges
Dumbbell Bench Press
Cable Row / Pendley Row
Overhead Dumbbell Press
Lat Pulldown
Calf Raise
Abs
Hip Abduction
forearm curl
B
Leg Extension
Leg Curl
Fly Machine
Underhand Machine Row
Overhead Machine Press (
Shrugs
Hip Abduction
abs
forearms dumbbell curls
To illustrate the weight increase: In dumbbell chest press I went from 35lb hitting 12 on 3 reps to 55-60lbs 6-8 times on 3 reps. Similar with the fly machine, but 100lbs to 160lbs.
Lat pulldowns also similar in reps and sets, went from 85-100, on the underhand version went from 110 to 135.
Thanks!
Preferably, I'm looking for a 3 Day routine. I want to be strong. I am also loosing weight, so I'm in a calorie deficit. I take protein and creatine. I avoid bench press due to a shoulder issue, and instead do a lot of dumbbell work or fly machines. I'm a fan of exercises that hit more than one muscle. I don't know how to deadlift like the pro way with the barbell and belt, etc. I do dumbbell versions, lol. I also have iffy knees, I've noticed issues if I go to heavy (I could handle it if not for the knee)
The routine I do now is a PPL. I do like doing it, but I've also seen SS. Phase 1 SS seems like a very small amount of exercises compared to what I do now, so I was unsure if it would make sense for me. I can replace barbell with dumbbell in some things and make it work. I'm not opposed to doing SS and starting with phase 1.
Any ideas, tips, etc. I appreciate it. As you can tell from my log, I increased weight but there isn't much behind it other than 'let me try this' and then tweaking it from there. I do feel this routine increased my strength for sure. At some point I focused on heavier weight and lower reps. The end of march will be 3 months of doing it. I've lost weight but not inches.
Here are the exercises:
A
Leg Press / Goblet Squat
lunges
Dumbbell Bench Press
Cable Row / Pendley Row
Overhead Dumbbell Press
Lat Pulldown
Calf Raise
Abs
Hip Abduction
forearm curl
B
Leg Extension
Leg Curl
Fly Machine
Underhand Machine Row
Overhead Machine Press (
Shrugs
Hip Abduction
abs
forearms dumbbell curls
To illustrate the weight increase: In dumbbell chest press I went from 35lb hitting 12 on 3 reps to 55-60lbs 6-8 times on 3 reps. Similar with the fly machine, but 100lbs to 160lbs.
Lat pulldowns also similar in reps and sets, went from 85-100, on the underhand version went from 110 to 135.
Thanks!