Would love to hear some feedback for my routine!

[nldctonc]

Le Moi:

M32, 190cm (= 6ft 2in), 82kg (= 180 lbs). Startet gym about 3 months ago, began with about 30 kg (= 65 lbs) for each.

Intro

BIKING

12.5 min,   consisting of:

7 min       Grade 5

3 min       Grade 7

2.5 min Cooldown

Training

CHEST PRESS

20 reps  x2 50 kg (= 110 lbs)

10 reps  x2 57 kg (= 125 lbs)

10 reps x1  64 kg (= 140 lbs)

VERTICAL ROW

15 reps x2  43 kg (= 95 lbs)

10 reps x1  50 kg (= 110 lbs)

LEG PRESS

20 reps x2  50 kg (= 110 lbs)

20 reps x2  57 kg (= 125 lbs)

10 reps x2  64 kg (= 140 lbs)

ABDOMINAL CRUNCH

15 reps x2  50 kg (= 110 lbs)

05 reps x2  57 kg (= 125 lbs)

HIP ADDUCTOR

20 reps x2  48 kg (= 105 lbs)

10 reps x2  55 kg (= 120 lbs)

05 reps x2  61 kg (= 135 lbs)

LAT PULLDOWN

20 reps x2  50 kg (= 110 lbs)

10 reps x2  57 kg (= 125 lbs)

10 reps x1  64 kg (= 140 lbs)

TORSO ROTATION

10 reps x2  41 kg (= 90 lbs)    to the right

10 reps x2  41 kg (= 90 lbs)    to the left

BUTTERFLY LAT

10 reps x2  50 kg (= 110 lbs)

05 reps x2  57 kg (= 125 lbs)

BENCH PRESS

10 reps x2  05 kg  05 kg    (= 11 lbs)

05 reps x1  10 kg  10 kg    (= 22 lbs)

DUMBBELL

10 reps x 2 7.5 kg (= 15 lbs)

SIT UP

10 reps x3  own body weight

P.S.: I don’t know why Hip Adductor and Torso Rotation have different patterns of kg / lbs

 

[dawn16]

@nldctonc I don’t really get the point of this. Too much is wrong for me to ask questions.

Determine your goals and find a trusted program that will help you hit those goals. There are hundreds online. Post your goals here and we can help narrow it down.

 

[nldctonc]

@dawn16 Thanks for your answer!

 

[freethinker711]

@nldctonc While it doesn’t generally matter much which routine you follow, it’s still important that you do follow a structured routine. It’s always better to defer to existing, proven routines that came from experienced professionals than it is to try to reinvent the wheel – at best you’ll come up with something equivalent, but more likely you’ll come up with something worse. You can read more about this in the Importance of Having a Program section of the Adding Physical Activity page.

A list of reliable, quality routines that r/Fitness and r/weightroom users commonly recommend can be found on the Recommended Routines – Strength Training / Muscle Building page.

https://thefitness.wiki/muscle-building-101/

 

[dawn16]

@nldctonc Did you write this yourself?

To start, biking isn't a good warm-up for a full body workout.

Secondly, all of your weights don't make sense. 250 kg is not 110 lbs.

However, the weight isn't relevant at all, and it should be written as a percentage of your 1 rm or as RPE. It makes zero difference to somebody looking at your program if you can bench press 100 lbs or 1000lbs without knowing if 100 lbs is heavy for you.

You haven't written the progressive overload into this program, so I assume you just up the weight whenever you feel?

Without knowing your goals, it's impossible to say much more. Although, in general, it's a big workout that's extremely redundant. You don't need to do chest press, bench press, and I assume dumbbell press as dumbbell alone isn't an exercise. Lots of focus on push and pull here, but no single leg, no hinge, so it's definitely missing things even considering the length. Assuming you do the same thing every workout.

What's the reason for not just following an already built program?

 

[nldctonc]

@dawn16 Thanks for your answer!

 

[dawn16]

@nldctonc Follow a proven program

Yours

Is

Shit

 

[uzezi]

@nldctonc Don’t just do random stuff you made up if not a professional

 

[queenenny]

@nldctonc that's a lot of reps... looks super random too