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  1. #1
    Registered User Mfatteritano's Avatar
    Join Date: May 2022
    Age: 52
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    Thoughts on my routine? (Newbie lifter, 14 m)

    Sunday=rest day

    Monday=Leg Day
    Bulgarian Split Squat (4 x 10)
    Sumo Squat (4 x 10)
    Reverse Lunge (4 x 10)
    Side Step Up (4 x 10)
    Jumpies (10, 20, 30, 40, 30, 20, 10 pyramid)
    Calf raises (4 x 10)

    Tuesday=Arm Day
    Palm up wrist curls (4 x 10)(each arm)
    Palm down wrist curls (4 x 10)(each arm)
    Bicep curls(4 x 10)
    Hammer curls( 4 x 10)
    Triceps kickback(4 x 10)
    Lying skull crushers(4 x 10)
    Concentration curls(4 x 10)
    Zottman curl(4 x 10)
    chinups(4 x 10)

    Wednesday=Back Day
    Two arm Dumbbell Row(4 x 10)
    Wide grip pullup(4 x 5)
    Incline dumbbell reverse fly(4 x 10)
    One arm dumbbell row(4 x 10)
    Rear delt kickback(4 x 10)
    Neutral grip pullup(4 x 10)

    Thursday=chest day/shoulder day
    Squeeze press(4 x 20)
    Reverse flye(4 x 20)
    Incline press(4 x 10)
    Lat raises(4 x 20)
    Fly press(4 x 10)
    Arnold press(4 x10)
    Flat bench press(4 x 20)
    Push-ups(4 x 15)




    Friday=Abdominal day
    Crunches(5 x 25)
    Hanging leg raises(5 x 5)
    Dumbbell crunch (4 X 15)

    Saturday=Yoga, stretching and balance

    (Btw I usually do a 20 min cycling session 3x or 4x a week)
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  2. #2
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
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