Would love to hear some feedback to my routine!

[nldctonc]

Le Moi:

M32, 190cm (= 6ft 2in), 82kg (= 180 lbs)

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

 

[dch]

@nldctonc Did you create this program or did someone else?

 

[dawn16]

@nldctonc From my perspective, there are multiple muscle groups that aren’t getting much work from this routine. This is very light on legs, particularly hamstrings, as well as shoulders. If you really enjoy this (especially if it’s your first routine) you can stick with it for a while, but I think you could be getting even better results with a more well rounded program!

 

[nldctonc]

@dawn16 Thanks for your answer!