“Split” Review
Was hoping to get some feedback on my routine. I run 1-2 miles a day, plus at minimum, 20 minutes of lifting, but often it’s closer to 45 minutes.
I don’t have a set routine and try to hit full body daily. I have noticed that the amount of sets I do per exercise is sometimes low, but I think it’s ok since I lift daily and my overall volume is high enough (I think). Additionally, I may only do a single set of an exercise, but I’ll do multiple sets of another exercise that hits the same muscle group (e.g., 3 sets of pushups, 1 set of chest press). I’m a mid 30s woman if it matters. Below is what I logged the past week:
**Monday (stormed so I couldn’t go to the gym; quick home workout):**
1 mile run
Goblet squats: 3 sets of 9
Lateral raises: 1 set of 11
RDL: 1 set of 11
**Tuesday:**
1.5 mile run
Assisted pull-ups: 2 sets of 10
Plank: 1 minute
Pushups: 3 sets of 7
Chest press: 2 sets of 12
Seated cable row: 3 sets of 10
Goblet squat: 3 sets of 8
Back extension: 2 sets of 9
Wrist curls: 1 set of 21
One arm tricep extension: 1 set of 13
Tricep push down: 1 set of 10
Lateral raise: 1 set of 10
**Wednesday:**
1 mile run
Inner thigh machine: 2 sets of 10
Outer thigh machine: 3 sets of 10
Tricep push down: 2 sets of 13
Leg extension: 3 sets of 13
Wrist curls: 2 sets of 21
Reverse wrist curls: 1 set of 13
Hack squats: 3 sets of 13
Assisted pull-ups: 1 set of 7
Inverted rows: 2 sets of 9
Rear delt row: 1 set of 10
Back extension: 1 set of 10
Chest press: 1 set of 10
**Thursday:**
2 mile run
Assisted pull-ups: 2 sets of 10
Plank: 2 x 1 minute
Pushups: 3 sets of 7
RDL: 1 set of 13
Back extension: 3 sets of 10
Seated leg curl: 1 set of 12
Goblet squat: 1 set of 7
Chest press: 2 set of 12
Reverse flys: 3 sets of 8
Inverted rows: 1 set of 10
Seated cable rows: 3 sets of 8
Tricep push down: 1 set of 12
Lateral raise: 1 set of 12
Assisted dip: 1 set of 12
Reverse wrist curl: 1 set of 12
**Friday:**
1 mile run
Leg extensions: 3 sets of 10
Tricep push down: 2 sets of 13
Wrist curl: 1 set of 25
Wall sit: 1 x 2 min
Outer thigh machine; 4 sets of 10
Inner thigh machine: 2 sets of 15
Assisted pull-ups: 3 sets of 10
Back extensions: 2 sets of 12
Chest press: 2 sets of 12
Seated cable row: 1 set of 7
Wide grip bicep curl: 1 set of 8
Reverse flys: 2 sets of 10
Inverted rows: 1 set of 10
**Saturday:**
2 mile run
Goblet squats: 3 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 3 sets of 12
RDL: 1 set of 11
Plank: 2 x 1 minute
Lateral raise: 2 sets of 10
Reverse fly: 3 sets of 9
Seated leg curl: 2 sets of 11
Assisted dip: 1 set of 12
Seated cable row: 2 sets of 9
**Sunday:**
2 mile run
Goblet squats: 2 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 2 sets of 12
Inverted rows: 3 sets of 9
Lateral raise: 1 set of 13
Seated leg curl: 3 sets of 11
Crunches: 1 set of 8
Reverse fly: 2 sets of 12
Chest press: 1 set of 3 (heavy)
Am I hitting these muscle groups enough? I feel like I spend A LOT of time in the gym so I hope so!