Hey guys, I'd really appreciate it, if some of you could give your thoughts on my training routine. Is it any good? Any improvements I can make? Am I doing something wrong?
I'm doing a full body split where I work out 3x per week with proper rest in between. Here is the two workouts:
Workout A:
Barbell Squat 3 x 5-7
Chest Supported Dumbbell Row 3 x 5-7
Flat Dumbbell Press 3 x 8-10
Lying Leg Curl 3 x 8-10
Standing Cable Lateral Raise 3 x 12-20
Incline Dumbbell Curl 3 x 8-10
Smith Machine Calf Raise 3 x 8-10
Smith Machine Shrugs 3 x 8-10
Workout B:
Romanian Dumbbell Deadlift 3 x 8-10
Pull Ups 3 x 5-7
Seated Overhead Dumbbell Press 3 x 5-7
Leg Press 3 x 8-12
Low To High Cable Fly 3 x 8-10
Overhead Extensions 3 x 10-12
Kneeling Rope Crunch 3 x 10-12
Face Pull 3 x 10-12
I'm a beginner with around 4-5 months of experience in the gym. I alternate each week with workouts ABA, BAB, ABA, BAB and so on
@more2much For a beginner this split isn't bad at all! Pretty balanced. Once you've done this for a couple months I would switch it up though! You'll notice you'll need more exercises per body part to properly hit them. Next I would move on to a split that is similar but more frequent. 4x times a week. 2 workouts for lower body and 2 workouts for upper body. Splitting them up makes it easier to target muscle groups. No repeat exercises. So effectively you'd be doing all body parts twice a week. On upper body days hit chest, back, shoulders, biceps, triceps. On lower body days hit quads, glutes, hamstrings, calves, and abs. Switch up your heavy compound movement focus. If on Tuesday you squat for quads then on Friday you should Romanian deadlift for hamstrings. If on Monday you bench press for chest then on Thursday you should bent over row for back.
Monday - Upper body 1
Tuesday - Lower body 1
Wednesday - Rest/cardio
Thursday - Upper body 2
Friday - Lower body 2
If you're interested, message me and we can talk more about it. Good luck!
