I would like to share my workout routine and ask for feedback, what do you think about it. My goal is to reduce body fat (currently in calorie deficit) then build muscles. If I build any muscle while being in calorie deficit it’s great but that’s not my primary goal for now. My height is 178 cm and body weight 76 kg. Due to my occupation sometimes I go even 3 weeks without exercising, sometimes I end up exercising 5 times a week.
Workout A:
Assisted dips - 18 kg assist for dips, 3 to 4 series 8/9 reps in series.
2)Bench press - 2 x 15 kg plate plus 20 kg bar, 4 series up to 8 reps
3)Dumbbell shoulder press - approx 75 degree inc. on bench, 3 or 4 series, 16 kg on each hand 10-12 reps
4)Dumbbell front raises - 8/10 kg, 3 series 10-12 reps
5)Dumbbell side lateral rises - 10 kg, 3 series 10-12 reps
6)Dumbbell curls - 14 kg, 3 series, 10-12 reps
7)Fly machine - 59 kg , 3 series, 8-10 reps
8)Barbel curl - 30 kg, 3 series, 8-10 reps
Workout B
1)Assisted pull ups - 18 kg as assist 3 to 4 series up to 8/9 reps
2)Bend over row - 2 x 15 kg plate plus bar, 3 to 4 series, 8-10 reps
3)Lat pull down - 45 kg, 3 to 4 series, 10-12 reps
4)Seated cable row - 41 kg, 3 to 4 series, 10-12 reps
5)Circuit lat pull down - 45 kg,3 to 4 series, 10-12 reps
6)Triceps push down - 27 kg, 4 series, 12-15 reps
7)Hyperextension - I use 20 kg plate with this exercise, 4 series 12-16 reps
Workout C - variety of leg machines, leg press. I am happy with my leg workout.
My routine is usually 2 workouts A and 2 workouts B in a week and 1 workout C, however sometimes I manage to do only 1 each in a week, depends on my work situation. I’d like to ask if it seems like a right combination of exercises. I’ve been to a few personal trainers and quite often they advised me different kind of exercises, eventually I picked up exercises which I enjoy. After fat loss journey, should last around 3-4 months, I’d like to start building up muscles.
This will be the main contributor to achieving your goal.
At this height and weight how much body fat do you still think you need to lose ?
Unless you can fix this, and train more consistently it is going to be hard to achieve significant progress.
The workouts your have written looks like a simple push, pull, legs and will be fine for your goals. I would not be doing 2 upper body workouts to 1 lower. I would just go push, pull, legs and repeat, regardless of how many days I was training that week.
Thanks for your thoughts, I’m planning to reduce weight to around 66/68 kg then start building up, I do have visible fat on my body right now. Unfortunately with my job I can’t fix that, I travel a lot for work, sometimes I have gym in a hotel, sometimes not. I was thinking of buying resistance bands when I travel. Regardless upper body, do you think it’s okay to do workout A day after workout B or opposite, basically have 1/2 days without workout in a week?
I think any order of those days will work towards your goal of dropping fat. The only thing that really matters is consistency and effort and being in control of your diet.
When you travel are you doing any other exercise. Lots of opportuniies to still get a challenging work out with body weight exercises, especially if fat loss or conditioning is th goalk.
@T3hPwnisher has done lots of horrible things in hotels and @ChongLordUno has a whole YT channel dedicated to suffering with body weight exercises. Having no gym is no reason to not get a good workout in.
Your “workout” is terrible and lacks anything resembling a foundation. I suggest you check out all the resources on this site for beginner lifting programs.
