Does my 3 day workout routine work for body recomposition?
I'm a teacher so I easily get 10,000 steps a day, along with basketball some days.
Monday-- 20 minutes on row machine
- 10 minute elliptical
Tuesday— Chest + Triceps + Legs + Core
- Incline Chest Press — 4×10
- Chest Press Machine — 4×10
- Leg Press — 3×10–12
- Tricep Pressdowns — 3×10–12
- Overhead Tricep Extensions — 3×10–12
- Cable Crunches — 3 × 12–15
- 10 min incline treadmill
Wednesday--20 minutes on row machine
Thursday— Back + Biceps + Legs + Core
- RDLs — 4×8–10
- Lat Pulldown — 4×10–12
- Seated Cable Row — 3×10–12
- EZ‑Bar Curls — 3×10–12
- Reverse Curls — 3×10–12
- Hanging Knee Raises — 3×10–15
Finisher:
- EZ Curls — 30 sec
- Reverse Curls — 30 sec
- EZ Curls — 30 sec
- Reverse Curls — 30 sec
- 10 min incline treadmill
Friday--20 minutes on elliptical
Saturday— Shoulders + Arms + Legs + Core
- Shoulder Press — 4×8–10
- Lateral Raises — 4×12–15
- Tricep Pressdowns — 3×10–12
- Overhead Tricep Extensions — 3×10–12
- Cable Curls — 3×10–12
- Hammer Curls — 3×10–12
- Hamstring Curls OR Leg Extensions — 3×12–15
- Cable Crunches — 3 × 12–15
- 10 min incline treadmill