My current home workout routine is below. I usually add between 108-180 pushups at the outset of each routine in variations of 36.
I am looking to join the gym when in my local city x2 days a week for work over my lunch. What is missing from my routine that I can cover in the gym? I will be adding more leg/ab workouts and variations of chest presses. What else?
MONDAY – BACK & BICEPS
Bent Over Rows – 3×8–10
Meadow Rows – 3×8–10
Pullovers – 3×10–12
Rear Delt Flys – 3×12–15
Hammer Curls – 3×8
Alternating Dumbbell Curls – 3×10–12
Concentration Curls – 3×10–12
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TUESDAY – REST
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WEDNESDAY – SHOULDERS & UPPER BACK
Shoulder Press – 3×6–8
Rear Delt Rows – 3×12–15
Lateral Raises – 3×10–12
Y Raises – 3×10–12
Shoulder Shrugs – 3×15
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THURSDAY – CHEST & TRICEPS
Floor Press – 3×6–8
Reverse Grip Floor Press – 3×8–10
Chest Flys – 3×10–12
Pushups – 3×10–15
Rollbacks – 3×10–12
Overhead Tricep Extensions – 3×10–12
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FRIDAY – SHOULDERS & ARMS
Lateral Raises – 3×10–12
Front Raises – 3×10–12
Hammer Curls – 3×8
Concentration Curls – 3×10–12
Wrist curls 3x10-12
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SATURDAY – REST
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SUNDAY – LEGS & CORE
Dumbbell Romanian Deadlifts – 4 × 8–12
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2
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4
Dumbbell Hip Thrusts (Floor) – 3 × 12–15
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2
3
Glute Bridges (Bodyweight/High Rep) – 3 × 20
1
2
3
Standing Calf Raises – 4 × 12–20
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2
3
4
Weighted Sit-Ups – 3 × 10–12
1
2
3
Lying Leg Raises – 3 × 10–15
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2
3
Side Planks – 3 × 45s per side
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3