My routine

[disfunktional]

Hey,

Just wondered what you thought of my routine and any tips for improvement. I'm looking to maintain fitness, lose some BF and tone up muscle. Not really looking to bulk. I'm 6ft and weigh 81Kg. My gym is pretty limited so can't use barbells only dumbells.

Monday
-------

Bent-over row - 3 x 10
Seated shoulder press - 3 x 10
Dumbell curl - 3 x 8
Pulldown - 3 x 8
Straight-leg deadlift - 3 x 10

Tuesday
--------

30 minutes jogging, 3% incline, 11Km/h

Wednesday
-----------

Incline bench press - 3 x 10
Pullover - 3 x 10
Inlcine fly - 3 x 10
Squats - 3 x 12
Tricep extensions - 3 x 10

Thursday
---------

30 minutes jogging, 3% incline, 11Km/h

Friday
------

Rest

Saturday
---------

Rest

Sunday
-------

30 minutes jogging, 3% incline, 11Km/h


I'm drinking a protein shake after the Monday and Wednesday workouts.

Cheers,

df

 

[Warboss Alex]

if just for fitness it seems fine

 

[shaunuk]

Hmm, the routine could be improved a little bit

Are you only wanting to weight train 2 days per week? If you are, we could just do a simple 2-day split..

Monday
---

Incline DB press, 3x5
Dips, 3x8-10
DB shoulder press, 3x6-10
Skullcrushers, 3x8-12

Thursday
---

Rack deadlift 1x12
Squat, 2x10
Pull-ups/chin-ups/pulldown, 3x8
Curls 2x8

Or something like that..

Or can you train 3x per week? Then..

Monday
---

Deadlifts, 1x5, 1x12
Pull-ups/chin-ups/pull-downs, 3x8
(Rows, 2x8)
Curls, 3x8-10

Wednesday
---

Incline DB press, 3x5
Dips, 3x8-10
Tricep pushdowns/Skullcrushers, 3x8-12

Friday
---

Squats, 2x5, 1x20
Hamstring exercise, 2x10-20
DB shoulder press, 3x6-10
Calf work, 2x20-30

Or something...There's a few things you can obviously change, i.e. you could replace the 1x5 and then higher rep deadlift with just 2x5 if you want, or do a barbell overhead press for your shoulders instead...or do a standing press

Or, you can substitute dips for flat DB press.

etc..You get the point. Routines aren't set in stone, the key is that you're progressing from week to week, i.e. more weight is going on the bar, or you're getting more reps out with the same weight...progressive overload is the key

The fact you don't have any barbells to work with is gonna restrict quite a bit. Why doesn't the gym have bars btw? Doing squats with dumbbells is gonna be a problem. Could you discuss getting a 7" olympic barbell with your gym owner..I'm sure it'd increase business if he did

Also, deadlifts with dumbbells might be a problem, tho they can be done init. Again, you could discuss it with the gym guy..

However, I am right in thinking you're not after any real muscle gains? In that case, anything with the basic compounds in would do, including your routine.

I've heard good things about pullovers btw...allegedly they can increase the size of your rib cage, giving you a bigger chest. An advocate of pullovers is Stuart McRobert (the HARDGAINER guy)...Anyone's opinions/experiences on/with these?

-shaun