Hey guys this my routine thoughts opinions?
Morning routine daily 350
**0–8 min: Warm-Up / Mobility Primer**
Quick but intentional:
shoulder circles
wrist prep
band pull-aparts x 20
dead hang 30 sec
thoracic rotations
deep squat hold
hip opener
**MORNING — MAIN WORK 8–45 mi**
**Daily Base Quotas**
(Strict first, assistance after)
**PULL — 40-60 reps**
Choose:
pull-ups
chin-ups
neutral grip pull-ups
assisted pull-ups
dumbbell rows (on row day)
Rule:
Hit 50 total quality reps.
Example:
10 + 8 + 7 + 5 + assisted finish
⸻
**PUSH —75- 100 reps**
Choose:
dips
push-ups
incline push-ups
pike push-ups
dumbbell press (on press day)
Rule:
Cap dips around **25–40** to save shoulders.
Example:
25 dips
30 push-ups
20 pike push-ups
⸻
**LEGS — 150 reps**
(More realistic since you want growth + longevity)
Choose:
squats
lunges
Bulgarian split squats
goblet squats
calf raises
jump squats
Example:
20 goblet squats
30 walking lunges
30 bodyweight squats
20 calf raises
⸻
**CORE — 50 reps**
Choose:
hanging knee raises
hanging leg raises
V-ups
hollow rocks
toes-to-bar
**45–60 min: Strength Focus Lift**
Your dedicated dumbbell movement.
Examples:
DB press
goblet squat
row
overhead press
RDL
split squat
3–5 working sets.
**350 REPS**
**EVENING — RECOVERY ARMOR**
10–20 min
**Upper Body Armor**
Band pull-aparts — 50
Band curls — 30
Band pushdowns — 30
Dead hang — 30–60 sec
⸻
**Lower Back / Core Armor**
Bird dogs — 2 x 10/side
McGill curl-ups — 2 x 10
Side plank — 2 x 30 sec/side
⸻
**Hip / Lower Body Armor**
Standing side leg raises — 2–4 x 15–25/side
Glute bridges — 2–3 x 15–20
Deep squat hold — 2 min
Hip flexor stretch — 1 min/side
Thoracic rotation — 10/side