Thread: Need adjustments to my routine

Your age - 19
Your height and weight - 5’11 – 6feet, 175lbs
Your Body fat % - no clue
How long you have been training (seriously!) - Never seriously
Your goals - Build up mass, chest is important the most, but also my weak point due to surgery.
A breakdown of your current routine - ( This is the routine I wanna start in a few weeks. Probably start on febuary so that I have 5 months to get in shape for summer)



Monday: Back / biceps

Deadlift (bb)*
Bent over row (bb)
Pull up (Need alternative)(cant do need a 4th excersise
Curl (db or bb)
21 degree incline curl (db)


Time to complete this work out routine = 30 - 40 mins

Wednesday: Chest / shoulders / tris
Bench press (db or bb)
Incline bp (db or bb) (only can incline 21 degrees is that ok)
Standing military press (bb)
Overhead extension (db)



Friday: Legs

Squat (bb)*
Lunge (db or bb)
Straight leg deadlift (bb)*
Standing calf raise (db or bb)



All these are done on probably 10lb dumbbell each hand with 3x10 set/rep, or a maybe 15lb on a straight bar (I cant strain my chest have to go low)


Now I need sum sugestions on how to edit this, what excersies to add, and which to remove and so forth. I have limited supplies an at home gym. 2 dumbells with interchangable weights a barbell with weights, a york incline bench tht can go to 21 degrees, wut are your recomandations.

yeah that's a good routine. It's an effective split, and you have the right muscles together.