Advice On My Routine Please

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Can you get to the gym 4 or 5 times a week instead?
3 sets of ten of each of these movements probably isn’t doing much in terms of muscle activation.
Breaking your full body workout into push,pull,legs,upper,lower would be a little more effective with sets of 15-20 reps.
What are your goals?
How long have you been gymming for?
Yeah this is 4 days, sorry should've been clearer.
whats goals?
how long training?
any body pics or body goal pics (reasonable ones)
what did you find boring about full body and how long did you run it
how much time to do you honestly have to train,(and stick with) i.e days and then actual length of workout -

I've only been training regularly again since November but on and off for years.

I've lost 35 pounds since Nov but still got some fat to get rid of, especially around my belly! So I need to lose a few more pounds and hopefully build some muscle.
I did the full body for 4 months, just got fed up of doing the same routine every time. It was one that my ex wrote for me just to ease me back into gymming really.
I can do 4 days a week, no time limit really. I usually do about 40 mins.
A couple of pics taken about a month ago.
I know they're not very clear and I do have better progress pics but I'm not putting pics of me in my pants on here lol.
 
ok great - upper body looks like it mildly overpowers lower half. pretty much @doink last post here is what id go with

2 x Lower one predominantly glutes so go for heavy Glute Bridge/Hip Thrust, Reverse Hack Squat, if you have a glute machine use that, some Stiff leg deadlifts, plus some glute kicks and abductor

other one, a squat variation, leg press, lunge or split squat, some hamstring machine and quad machine plus abductor again

then split a push and a pull workout - so basically do chest/shoulders/tricep one day and back/bi the other. your on the righ track with the exercises from your list. make sure if a deadlift is in the back day (be it trap bar or regular or a rack pull) that you do glutes before or after, not the leg day proper - pair that with the shoulder/chest day...do 2 on 1 off or just the 4 days a week if thats all you can do. Abs do after each session if you can... bit of cardio on off days

personally keep reps lowish on the bigger moves, 6-10 reps max....for kickbacks and lat raises etc 10-15 reps... no need for more IMO.... if time is tight look at super setting some exercises (not the big moves)....
 
If youre limited to 4 sessions i would recommend you train your chest and shoulder's together, your back once and your lower body twice.

One of legs sessions I'd focus on your quads and glutes, the other on glutes and hams I.e posterior chain.


Women tend to have a much higher capacity for lower body training than men and generally, don't require as much upper body development. You can also get a surprising amount of upper body development from training for Your posterior chain and legs with compound movements (see female weightlifters Hunter Elam etc)

You have mentioned rep range but I'd stick between 8-10 on your larger muscle groups and make them challenging, then go higher on the smaller muscles and assistance exercises.

I like to finish a session on 2 sets to failure on whatever isolation moves you like to make sure you're hitting any volume requirements.

Abs could go wherever you like, maybe a couple of sets on the end of every day. If ab volume is equated over the 4 days then you'll still get the same benefit from spreading it out.

I know this is a bit vague but youre gonna know which exercises and reps work for you by now and which ones you enjoy so I've just thrown some ideas about.

Hope it's in some way helpful!
Really helpful, thank you.
 
View attachment 69301 View attachment 69302 View attachment 69303
Yeah this is 4 days, sorry should've been clearer.


I've only been training regularly again since November but on and off for years.

I've lost 35 pounds since Nov but still got some fat to get rid of, especially around my belly! So I need to lose a few more pounds and hopefully build some muscle.
I did the full body for 4 months, just got fed up of doing the same routine every time. It was one that my ex wrote for me just to ease me back into gymming really.
I can do 4 days a week, no time limit really. I usually do about 40 mins.
A couple of pics taken about a month ago.
I know they're not very clear and I do have better progress pics but I'm not putting pics of me in my pants on here lol.

consider what you have achieved already.
It’s pretty amazing,hats off!
The other guys will be way better at offering ideas on your program but it looks like you are headed in the right direction.
 
ok great - upper body looks like it mildly overpowers lower half. pretty much @doink last post here is what id go with

2 x Lower one predominantly glutes so go for heavy Glute Bridge/Hip Thrust, Reverse Hack Squat, if you have a glute machine use that, some Stiff leg deadlifts, plus some glute kicks and abductor

other one, a squat variation, leg press, lunge or split squat, some hamstring machine and quad machine plus abductor again

then split a push and a pull workout - so basically do chest/shoulders/tricep one day and back/bi the other. your on the righ track with the exercises from your list. make sure if a deadlift is in the back day (be it trap bar or regular or a rack pull) that you do glutes before or after, not the leg day proper - pair that with the shoulder/chest day...do 2 on 1 off or just the 4 days a week if thats all you can do. Abs do after each session if you can... bit of cardio on off days

personally keep reps lowish on the bigger moves, 6-10 reps max....for kickbacks and lat raises etc 10-15 reps... no need for more IMO.... if time is tight look at super setting some exercises (not the big moves)....
Awesome. Thanks for that. Lots to think about and lots to learn lol
 
consider what you have achieved already.
It’s pretty amazing,hats off!
The other guys will be way better at offering ideas on your program but it looks like you are headed in the right direction.
Thank you, I'm getting there :)
 
View attachment 69301 View attachment 69302 View attachment 69303
Yeah this is 4 days, sorry should've been clearer.


I've only been training regularly again since November but on and off for years.

I've lost 35 pounds since Nov but still got some fat to get rid of, especially around my belly! So I need to lose a few more pounds and hopefully build some muscle.
I did the full body for 4 months, just got fed up of doing the same routine every time. It was one that my ex wrote for me just to ease me back into gymming really.
I can do 4 days a week, no time limit really. I usually do about 40 mins.
A couple of pics taken about a month ago.
I know they're not very clear and I do have better progress pics but I'm not putting pics of me in my pants on here lol.
Fair play, 35lbs since Nov is awesome
Sounds like you've progressed to the next level now, the full body stuff has worked well and got you to where you are now
Now you can start getting a bit more advanced and focus on different things rather than just losing weight
And you obvs know how to cook good food
Some good advice from the guys here
 
Fair play, 35lbs since Nov is awesome
Sounds like you've progressed to the next level now, the full body stuff has worked well and got you to where you are now
Now you can start getting a bit more advanced and focus on different things rather than just losing weight
And you obvs know how to cook good food
Some good advice from the guys here
Thanks, it's just so annoying that this has happened and the gyms are closed. I was just starting to get more confident in the gym and trying new things.
 
Incline press is a good exercise, but my coach advises me to stretch much before doing such exercises, with which i often get bored.
 
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