Hi guys!
I alternate a 3 day routine, 5-6 times a week, (never less than 3 on a bad week).
Day One - Arms, Chest & Shoulders
Flat bench 25kg (3 sets x 8)
Incline bench 20kg (3 sets x 8)
Pec Flys 5kg per arm on a flat bench (3 sets x 8)
Dips with a resistance band (3 sets x 5-8, depending on strength)
Superset: Shoulder Press (10kg) and Dumbell Lateral Raises (2kg on either arm) at (3 x 8)
Push ups (3 sets of 8) (1 set being Diamond Variation)
Day 2 - Back & Arms
Dumbell Curls (5kg on each arm) (3 sets of 8)
Reverse Fly (5kg on each arm) (3 sets of 8)
Chin Ups (bodyweight resistance band on a bar) (3 sets of 8)
Pull Ups (bodyweight resistance band on a bar) (3 sets of 8)
T-bar row (20kg) (3 sets of 8)
One-Arm Bent Over Dumbbell Row (9kg) (3 sets of 8 both arms)
Day Three - Legs
Squats Smith Machine (30kg) (3 sets of 8)
Lunge Smith Machine (30kg) (3 sets of 8)
Leg Press (80-100kg) (3 sets of 8)
Calf Raises (60kg) (3 sets of 8) (different variation: toe pointing inwards, outwards and forwards for each set)
Deadlifts Trap Bar (36kg) (3 sets of 8)
Hip Thrust (20kg) (3 x 8)
I'm 5"5 and 9 stone 9 pounds.
I used to be 8 stone 9 pounds. I followed the same routine, but also ran regularly (20 minutes 5 days a week) and ate better and was interested in calisthenics, so pursued that a lot too.
I'm looking to lose weight but it's not as important to me for the moment as building strength. I'm on the brink of being able to do an unassisted chin up! I'm concerned my workout isn't what it could be...I would appreciate anyone's advice about how I could build on my strength and fitness. Thank you!
