need help with my weight routine

[edman84]

Hey! I used to lift weights regularly, dropped my gym membership when the pandemic hit and just started going back about 2 weeks ago, 2x a week. I'm 37F, 150cm/4'11", cw ~138#. Goal weight ~115-120#. Have been working on cleaning up my diet, biggest issue is eating out second is snacking/food choices.

All that to say, I'd like a check on my weight routine. I worked with a trainer years ago to develop one; this is a modified/consolidated version. Am I hitting everything? Doubling up too much? I especially want help with lower body please. I mostly use weight machines to keep my form.

Upper body:
Pull down 12 x 4
Press down 10 x 4
Row 12 x 4
Pec flye 10 x 4
Rear delt flye 8 x 4
Shoulder press 8 x 3

Lower body:
Goblet squats 12 x 4
Romanian deadlift 10 x 3
Sit-ups 10 x 3
Plank 30s
?

I was doing box step-ups but want to do something else. I'm also not a fan of lunges. What would be appropriate?

TIA!

 

[jva]

@edman84 When you say 2x a week you mean 1x upper and 1x lower or 2x each muscle group? 2x per muscle group is better but 1x is better than nothing

Upper: most looks good to me though I think bench press is better than pec fly. What's press down? That the tricep push down? Can add lateral raise but not a big deal

Lower body: I prefer barbell back squats than goblet, more glutes and heavier. Deadlifts are great.

Core is fine. It's hit by a lot of compound moves so not 100% necessary. Just be careful with situps don't hurt your neck/back.

Just my two cents. I'm not a personal trainer nor pro. Just like to read/Google a lot and watch videos.