Can anybody critique my lifting routine?

sudocremegg

Hello. Hopefully this is the right forum.

I'm looking for some critique on my routine. I feel like I'm making progress but I'm not sure if I could include more variety or if I'm missing any muscle groups. My back and arms are absolutely ripped. My chest is pretty okay but I have a big fat gut....although people tell me this can be normal for people who like dead lifting in particular. I do these days in no particular order but here's what I did this week.

Tuesday: (arms)

Bench press: 60kg 3x8

Dumbbell pec fly: 12.5kg 3x10

Dumbbell chest press: 12.5kg 3x10

Lawnmower: 10kg 3x10

Dips: 3x10

Deep swimmer press: 10kg 3x10

-----start core-----

Twisting angle sit-ups: 3x15

Ab roller: 3x10

Plank 40 seconds: 15kg plate on back x3

Hill climber: 3x10

-----end core-----

Barbell curl: 18kg 3x10

Dumbbell curl:10kg 3x10

Pull down machine: 39kg 3x10

 

Wednesday: (legs)

Dead lift: 110kg x3

120kg x3

130kg x3

 

Squat rack: 60kg 3x10

Leg press: 110kg 3x10

Leg extension: 30kg 3x10

Leg curl: 40kg 3x10

------start core-----

Twisting angle situps: 3x15

Ab roll: 3x10

Plank 40 seconds: 15kg plate on back x3

Hill climber: 3x10

Sled: 27.5kg x 4 runs

------end core-----

Horizontal leg press: 100kg 3x10

Dumbbell lunges: 20kg 3x10

 

 

Friday: (chest/back)

Dead lift: 120kg 3reps

130kg 3reps

140kg 3 reps

Bench press: 60kg 3x8

Chest press: 50kg 3x10

Shoulder press: 40kg 3x10

Low row: 40kg 3x10

------Start core------

Angle twist sit-ups 3x15

Plank 40 seconds: 15kg plate on back x3

Ab roll 3x10

Hill climber 3x10

Sled 4 runs 27.5kg

-----End core-----

Seated row: 45kg 3x10

Seated chest press: 50kg 3x10

 

Saturday (whatever I feel like)

2km cycle

Dead lift: 110 x3.

120x 3

130x3

 

OHP: 40kg 3x8

Pull-ups: 3x10

Pec fly machine: 64kg 3x10

Seated row: 45kg 3x10

-----Start core-----

Twisting angled sit-ups: 15x3

Ab rolls 3x10

Plank 40 seconds: 15kg plate on back x3

Hill climbers 3x10

Medicine ball abs: 3x20

Weighted sled: 27.5kg 4 runs

-----End core------

Pylo block. 75cm 15 jumps

Bicep curls: 10kg 3x10

Pull down bar: 39kg 3x10

2km cycle

 

sudocremegg

Eh, can't edit on layout. Forgive me: When I say absolutely ripped I'm joking but I'm happy with my back/arms for the most part.

I'm male 30, 85kg.

Cill94

Awful lot of exercises there. What's the goal?

sudocremegg

https://www.boards.ie/discussion/comment/118065872#Comment_118065872

Build mass, increase strength I guess. Not really sure tbh. It feels good.

the baby bull elephant

What's the progression method?

Honestly you're probably best of outsourcing your programme writing. There's loads of free ones out there written by people with years of experience of training themselves and others. The r/fitness wiki has links to a wide range of programmes for all sorts of different goals.

Cill94

https://www.boards.ie/discussion/comment/118065882#Comment_118065882

Can't put an effective programme together unless you know what the end goal is.

If it's to gain strength and mass then as baby bull said I'd just pick a popular one. https://www.reddit.com/r/Fitness/comments/37crn6/routineprogram_megathread/

sudocremegg

https://www.boards.ie/discussion/comment/118067290#Comment_118067290

Progression method is just upping the weight every few weeks. I started off a lot lower than this. I'm not really writing a program, this is just what I've done in the past week. Every week I'll do pretty much any of these in any order or whatever way I feel like, as long as I target arms, legs, chest/back.

https://www.boards.ie/discussion/comment/118068283#Comment_118068283

See, I don't really know how to pick a "goal" other than I want to look fit and lift heavy. Deadlifting is definitely my favourite, I'd like to progress at that. Most programmes seem confusing to me, and I don't know which to follow.

On top of that, I have a job that requires lifting on occasion, I do cycling, kayaking, hill walking, and cross country hiking. I'm outdoors mad.

I probably need a trainer I guess.

Cill94

https://www.boards.ie/discussion/comment/118069011#Comment_118069011

I mean, there's nothing wrong with just training for the fun of it. But in terms of critiquing your training, it's hard to do that without knowing what you want out of it.

If I had to give you a general suggestion for strength and muscle it would be to train full body and do less exercises. For example, I can count about 7 different exercises just for chest. Hard to get good at that many things at once. You'd get more out of just picking one compound (e.g. bench) and an isolation (e.g. pec flye) and getting good at those.

There's almost no downside to getting some coaching if you find this stuff too confusing to navigate yourself.

the baby bull elephant

https://www.boards.ie/discussion/comment/118069011#Comment_118069011

I would advise running 5/3/1 for Beginners for the next 12 weeks or so. It's a 3 day programme focused on bench, squat, OHP and deadlift. It's designed with athletes in mind so shouldn't negatively impact your activities outside the gym. The link below should explain it in a straightforward manner and has another link to a spreadsheet where you plug in your lifts and will be told what to lift. After that I'd probably look at something like Boring but Big based on your goals.

https://thefitness.wiki/routines/5-3-1-for-beginners/

silverharp

do you have a system for adding weight? take your OHP for example, how long has it been at 40KG? are you aiming for 50KG or 60KG?

sudocremegg

https://www.boards.ie/discussion/comment/118069968#Comment_118069968

Basically every 2 weeks or so I see how I feel and add more weight. OHP has been neglected. It's been at 40kg for about a month now up from 30kg.

My main focus is deadlifting. I was at 100 2 months ago so am happy with that progress.