Is this a sufficient weight training routine?
monday- 6 sets of military press 10 reps each
5 sets lateral raise X10
5 sets front raise X 10
5 sets upright row X15
monday-chest
6 sets incline/decline/regular/db bench X 8 reps each set
5 sets of dumbell fly X15
5 sets dips X 15
tuesday legs
6 sets squat X 10
6 sets deadlift X 8
6 sets lunges X 15
wednesday- arms and back
5 sets dumbell and barbell curl x 10
5 sets skull crusher and close grip bench x 10
5 sets db row and barbell row x 10
5 sets of latpulldown and pullover x 15
your routine is all messed up badly, without knowing what your goal is it is difficult to give specific advise
BUT
your over training shoulders BADLY with way to many exercise along with doing isolation work before compound exercise (based on the assumption that this is your lifting order) will lead to over use injury.
you have sets not only in the strength range but also in the mass building range and also sets in the endurance range, pick a goal and train appropriately.
choose the right number of sets for your goal
training days
your training only 3 days per week so a split is pointless, your also not having a rest day between workouts which again will lead to overtraining which leads to injury.
if you only want to train for 3 days do a full body routine not a split and have at least a full day of rest in between, If your advanced enough for a split (i suspect your not) then you should be looking at a 4 day split with a day rest between each day
Max Strength and power with small size gains for an advanced lifter
2-6 reps for 1-6 sets at 85-95% of 1 rep max
Max Strength and power with small size gains for an intermediate lifter
4-8 reps for 2-3 sets at 70-85% of 1 rep max
Max size Gains moderate strength gains
8-15 reps for 1-5 sets at 60-70% of 1 rep max
Muscular Endurance
15+ reps for 2-3 sets at 50-75% of 1 rep max
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