Let's make my routine better

[Food Mane]

I always start with a warm up on the bike (10-15 min)

on upper body days

flat bench
military press
pulley machine
upper row machine
curls

on lower body days

squats
deads


Then if I have time I hit the bike for another 10-15

Basically, I'd like some advice on things I can do to switch it up once in a while and if I'm doing anything wrong. Thanks brehs

 

[TLR Is Mental Poison]

What is the pulley machine?

What are your goals?

 

[Food Mane]

What is the pulley machine?

What are your goals?

trying to lose weight, get stronger, look better. For pulley machine I mean one of these (no clue what it's called):

 

[TLR Is Mental Poison]

Seated cable row

Its not a bad routine. I would add a tricep isolation movement. If you have a day or two between upper and lower body days I would do some accessory work then. 1 biceps movement, one triceps movement, 1 shoulder movement.

 

[Food Mane]

Seated cable row

Its not a bad routine. I would add a tricep isolation movement. If you have a day or two between upper and lower body days I would do some accessory work then. 1 biceps movement, one triceps movement, 1 shoulder movement.

Any good tricep exercise you can recommend? Also, is it worthwhile adding a calf exercise to my leg days? Thanks for the feedback.

 

[Serious]

Any good tricep exercise you can recommend? Also, is it worthwhile adding a calf exercise to my leg days? Thanks for the feedback.

tricep pulldowns, dips, pull-ups...

and go ahead some calf raises along with lunges....

 

[TLR Is Mental Poison]

Any good tricep exercise you can recommend? Also, is it worthwhile adding a calf exercise to my leg days? Thanks for the feedback.

People swear by dips and close grip bench press but I like tricep pushdowns. Mite be BS but I can focus more on hitting my triceps with that.

 

[Jesus]

People swear by dips and close grip bench press but I like tricep pushdowns. Mite be BS but I can focus more on hitting my triceps with that.

i like tricep overhead extention with dumbbells and weighted diamond pushups

 

[Jesus]

try to swap out the back machines for some pullups and db/bb rows

 

[Maschine_Man]

try to swap out the back machines for some pullups and db/bb rows

doing the pullups hit different parts of your back then the "back machines"

but DEFINITELY add pullups, IMO they are the most important back exercies.

I personally prefer T-bar rows over the seated row(if you have to choose one based on time, but I do both)

if you are limited on time then don't worry about curls so much or other isolated movements, focus on big compound moverments and hit ALL those muscles.

Benchpress(BB and/or DB), deadlifts, dips, pullups,etc will do a lot more than random isolated exercises like curls or tricep pushdowns.

I do curls and tricep pushdowns at the end of my workouts just do "kill" it at the end. but the compound movements are the most important.

for upper body
Barbell Bench
DB incline Bench
Dips
Overhead Press (or military press)
Rows(T-bar, DB,whatever)
Pull ups
Lat pull downs

those big compound movements will hit your biceps and triceps easily, while hitting the big muscles like chest and lats,etc

for lower body
Deadlifts
Squats
meh fukk legs bruh, just do an extra arm day lol

 

[USSInsiders]

I always start with a warm up on the bike (10-15 min)

on upper body days

flat bench
military press
pulley machine
upper row machine
curls

on lower body days

squats
deads


Then if I have time I hit the bike for another 10-15

Basically, I'd like some advice on things I can do to switch it up once in a while and if I'm doing anything wrong. Thanks brehs

I usually do deadlifts on my back day. I do a three day split: Back/Biceps/Shoulders, Triceps/Chest, and a Forearm/Leg day. Try adding front squats in addition to the "OG" squats. Love those. For triceps, I love tricep pull downs, skull crushers, dips, and close grip bench.

 

[duck]

Toss some lunges in on leg day breh

 

[NYSTATEOFMIND]

I always start with a warm up on the bike (10-15 min)

on upper body days

flat bench
military press
pulley machine
upper row machine
curls

on lower body days

squats
deads


Then if I have time I hit the bike for another 10-15

Basically, I'd like some advice on things I can do to switch it up once in a while and if I'm doing anything wrong. Thanks brehs

How many upper body days and LB days do you plan on doing?

I would swap one of those machine/cable exercises for a free weight back exercise ( T-Bar Row, DB row or barbell row)

what is your rep and set scheme?

 

[Food Mane]

How many upper body days and LB days do you plan on doing?

I would swap one of those machine/cable exercises for a free weight back exercise ( T-Bar Row, DB row or barbell row)

what is your rep and set scheme?

3x8 on everything except deads which are 3x5

I do 2 upper body days a week and 2 lower body, if I go for a fifth time I usually just do some cardio

 

[NYSTATEOFMIND]

3x8 on everything except deads which are 3x5

I do 2 upper body days a week and 2 lower body, if I go for a fifth time I usually just do some cardio

I guess the best advise is try different rep schemes ( i TRY to get 10-12 reps per set)