Been working out seriously for about 6 months now, and have been vegan for about 2!
I got burnt out on what I was previously doing in the gym, so I decided to switch things up a bit. I am primarily going for overall fitness and strength, but definitely do want to add some mass. I'm hoping you can take a look at my routine and give me some good constructive criticism on what is good about it, and what you think I should change. I do a 3 day rotation twice a week, as I've marked below.
Here's what I've been doing for about the last month:
Legs (Monday/Thursday)
• Leg press
• Lunges
• Jump-ups (basically jumping onto a raised platform as fast as I can)
• Quad extensions
• Hamstring curls
Chest and arms (Tuesday/Friday)
• Barbell Bench Press
• Incline Dumbell chest press
• Dips
• Cable cross-overs (low, mid, high)
• Bicep curls
• Tri-cep pulldowns
Back and shoulders (Wednesday/Saturday)
• Deadlifts
• Pull-ups
• Barbell/dumbbell Overhead press
• Barbell/dumbbell row
• Barbell pullover
• Deltoid flies (front, side, rear)
• Shrugs
I generally do 8-12 reps at ~60% 1RM, for 3-4 sets. Every fourth workout or so I do more in the 4-6 rep range for 80-90% 1RM. I know I should be doing squats, but I had been doing them 3x a week, and it was starting to kill my lower back. I know this was from poor form, so I am trying to get my back healthy and relearn proper squat form before adding them back in. Leg press is a poor substitute. I do a solid ab workout every other day.
I would be grateful for any constructive criticism. Thanks.
How does this routine look?
in Bodybuilding/Strength Training
Posted
It looks more than enough to get the results.