Hi,
I’ve been working out for the last 6-8 months, more seriously in the last 2 months, where I’ve tried to stick to 4 times per week, and doing light cardio in 2 of 3 rest days.
In any case, I haven’t followed any specific plan, just tried to do an overall full body workout. Following is what I have been doing in the last month or so. I was wondering if this schedule is too “crowded”, whether I should concentrate on fewer exercises. My goal is to gain muscle and just look/feel better, currently at 195lb, 5’ 11".
Day 1 Workout - Saturday Reps
Bench Press - Flat, dumbbells 12,10,8
Back Squat - barbell 12,10,8
Flys - Flat, dumbbells 12,10.8
Lateral Raise - side and standing 8,6,6
Shoulder Raise - sitting 12,10,8
Weighted crunches 16,14,12
Bent-arm dumbbell pull-over 12,10,8
Day 2 Workout - Sunday Reps
Deadlift - barbell 12,10,8
Lunges - dumbbells 12,12,12
Tricep extension - skull crusher 12,10,8
Bicep curls w/twist, standing or sitting 12,10,8
Lateral Raise - front with dumbbells 8,6,6
Wrist curl - seated w/dumbbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Upright Row - standing, either DB or BB 12,10,8
Air bike - abs, laying down 30,25,20
Day 3 Workout - Tuesday Reps
Bench Press - Declined, dumbbells 12,10,8
Shoulder Shrugs - dumbbell 12,12,12
Flys - declined, dumbbells 12,10,8
Weighted crunches 16,14,12
Front Squat - barbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Bentover Lateral Raise - dumbbell 10,8,6
Tricep kickback -dumbbell 12,10,8
Day 4 Workout - Thursday Reps
Deadlift - dumbbell 12,10,8
Pushups 30,20
See-Saw Press - dumbbells 20,15,10
Bicep incline curls - dumbbell 12,10,8
Lying Down/Up Plate Resistance -neck 10,10,10
Bent over row - dumbbells 12,10,8
Air bike - abs, laying down 30,25,20
Bent-arm dumbbell pull-over 12,10,8
I’m planning to adjust this and add pull-ups/chin-ups to the routine. Does this look needing major modifications or is this ok ?