Is this a good workout routine?
I’m about 5”5 weighing 58kg. I watched tons of videos and saw good workouts to implement to my routine. Then, now here’s where the issue might come from, I put it all through AI to fine tune it. I am a vegetarian that eats no eggs. How is my workout routine and what can I do to improve. I’m still on day 1 so I don’t have the current volume for some exercises yet.
I have a PPL split with a rest day after and then repeated starting with A and then B the next cycle. The brackets are the range of volume I should be progressively overloading before moving onto the next weight.
Push: Chest, Shoulders, Triceps
A - CHEST EMPHASIS
Incline Dumbbell Press: 3x10 (8-12) 8kg
Machine Shoulder Press: 3x10 (8-12) 9kg
Machine Chest Press: 3x10 (8-12) 18kg
Cable Lateral Raises: 3x10 (12-15) 3.4kg
High to Low Cable Fly: 3x10 (8-12)
Tricep Pulldown: 3x10 (8-12) 9kg
B - SHOULDER/TRICEP EMPHASIS
Machine Shoulder Press: 3x10 (8-12)
Incline Dumbbell Press: 3x10 (8-12) 8kg
Machine Chest Fly: 3x10 (8-12)
Cable Lateral Raises: 3x10 (12-15) 3.4kg
Overhead Tricep Cable Extension: 3x10
Tricep Pulldown: 3x10 (8-12) 9kg
Pull: Back, Biceps, Forearms
A - LAT WIDTH
Lat Pulldown: 3x10 (8-12) 25kg
Chest Supported Rows: 3x10 (8-12) 7kg
Close Grip Rows: 3x10 (8-12) 18kg
Face Pulls: 3x13 (12-15) 4.5kg
Rear Delt Fly: 3x12 (12-15) 18kg?
Incline Zottman Curls: 3x8 (8-12) 6kg
Crossbody Hammer Curls: 3x8 (8-12) 6kg
B - UPPER BACK + ARMS
Lat Pulldown: 3x10 (8-12) 25kg
Chest Supported Rows: 3x10 (8-12) 7kg
Shrugs: 3x10 (10-15)
Face Pulls: 3x13 (12-15) 4.5kg
Incline Zottman Curls: 3x8 (8-12) 6kg
Crossbody Hammer Curls: 3x8 (8-12) 6kg
Legs: Legs and Abs
A - POSTERIOR CHAIN
Stretch: that one vid on insta
Weighted Box Jumps: 3x10 5kg 18inch
Hack Squat: 3x10 (8-12)
Romanian Deadlifts: 3x10 (8-12)
Seated Leg Curls: 3x10 (8-12)
Standing Calf: 3x15 (15-20)
Hanging Leg Raises : 3x10
B - QUADS + ABS
Stretch: that one vid on insta
Hack Squat: 3x10 (8-12)
Seated Leg Extensions: 3x10 (8-12)
Romanian Deadlifts: 3x10 (8-12)
Standing Calf: 3x15 (15-20)
Hip Adductor: 3x10 (8-12)
Russian Twists: 3x15 each side
Machine Crunches: 3x12 (12-15)