Opinions / advice on my routine

[jewelamani]

Opinions / advice on my routine

Hi shorties,

I've been working out at home for a couple of months now and I am definitely progressing in terms of added reps & weights, but I'm not sure if my workout split is optimal.

I have adjustable dumbells, an ez bar, a (very makeshift) bench and recently bought a pull up & dip bar.

I work out 4 times a week and this is my routine:

upper body day 1:

1. scapular pull ups - 3 x as many as possible
2. elevated push ups - 3 x 8-12
3. single arm dumbbell row - 3 x 8-10
4. overhead dumbbell shoulder press - 3 x 8-12
5. dumbbell tricep extension - 2 x 10-15
6. ez bar curl - 2 x 10-15

upper body day 2:

1. dead hangs - 3 x as long as possible (wanna get to 30 sec)
2. band assisted tricep dips - 3 x 6-10
3. dumbbell chest press - 3 x 8-12
4. inverted rows - 3 x 6-12
5. lateral raises - 3 x 8-15
6. ez bar skull crushers - 2 x 10-15
7. dumbbell bicep curls - 2 x 10-15

lower body day 1:

1. romanian deadlifts - 3 x 8-10
2. hip thrusts - 3 x 8-12
3. dumbbell squats - 3 x 8-12
4. barbell calf raises - 3 x 15-20
5. front foot elevated split squat - 3 x 8-12
6. weighted sit ups - 3 x 10-15

lower body day 2:

1. deadlifts - 3 x 8-10
2. hip thrusts - 3 x 8-12
3. bulgarian split squats - 3 x 8-12
4. single leg dumbbell calf raises - 3 x 10-15
5. leg raises (dummbell between feet) - 3 x 10-15

I'm nowhere near doing a full pull up, which is why I have included the dead hangs and scapular pull ups.

Do you guys have any advice or improvements for me?

 

[wellsja]

@jewelamani What’s your goal?

 

[jewelamani]

@wellsja Recomp / build some muscle

 

[wellsja]

@jewelamani You’ll need a bit more back work if you’d like to work toward pull ups. Scap pull up and dead hangs are a great start, but I’d prob dedicate one of the two upper body days to mainly back work. Heavy lat pull downs, negative pull ups, heavy rows, etc.

For lower body, I wouldn’t program calf raises more than once a week and would maybe sub out for a hamstring exercise like leg curls.

 

[jewelamani]

@wellsja Thank you.

Since I don't have a gym membership, lat pull downs are out of the question, but I'll add barbell rows to one of my upper body days. I'm also planning on doing negative pull ups when I'm a bit stronger. Right now I just can't control the eccentric enough to do them.

Do you think I could sub the barbell calf raises for dumbbell leg curls?

 

[wellsja]

@jewelamani Gotcha. No worries - the heavy rows are great.

Sorry, totally missed the home set up. For curls I would just sub out another hamstring exercise, like B stance RDL with a dumbbell.