I'm working on a 3-day split routine, about 5(+1 support) exercises per day. It's the first time I'm putting something together for myself, so I was hoping you'd be able to put in some comments.
I do not own (I work out at home) cables, just a squatrack, bench, weights and a pull up bar. My prior experience is with stronglifts 5x5 and before that some random using of machines in a gym.
Lying Lateral Raise (shoulder support)
Bench Press (major pec, sternal)
- Incline Bench Press (major pec, clav)
- Incline Shoulder Raise (serratus)
- Bench Dips (tricep)
- Decline Close Grip Push-up (tricep, could go incline close grip bench press, but want to do push ups because thats just the beach boy I am ;))
- Lying External Rotation (shoulder support)
- Chin-ups (back/bicep)
- Deadlift (back)
- Barbell Shrugs (traps)
- Hammer Curls (bicep/arms)
- Bicep Curls (bicep)
- Dumbell Shoulder Internal Rotation (shoulder support)
- Barbell Squat (quads)
- Straight-leg deadlift (hams)
- Overhead Press (anterior)
- Upright Row (lateral)
- Rear Delt Raise (posterior)
I do one rotary cuff exercise daily, mostly prevention for future injury after having had some problems with my supraspinatus. I perform these with a low weight (empty dumbells, 2.5kg each) with a high number of repetitions, 3 sets of 15. My normal sets just will be plain old 3x10, trying to add weight when I get 3x10 with good form.
Any tips in general? I would like to target my glutes better as well, any tips for that?
As you can see it's a pretty short routine, I guess a little over an hour every time, followed by 30-45 minutes of jogging. Supplement wise, I just take a protein shake in the evening.
What say you?