u/gaelic_asterix

Hi All,

I joined a gym 10 months ago and could use some advice on improving my routine.

I’ve always been more of a runner, so my lower body is already fairly strong. My main goal now is to build my upper body in a balanced and sustainable way over time, while still keeping some running in my routine.

I have a desk job, which can get busy at times, so I need a plan that fits with limited time (e.g. 60-75 minutes max of workout each session, shower and commuting excluded).

Right now I train 4 times per week:

Running sessions (x 2)
- 5.5 km at around 5:20 per km

Day 1 Gym
- Abs: 3 x 10
- Plank: 3 x 55 seconds
- Lat pulldown: 3 x 10
- Shoulder press: 3 x 10
- Upper back machine: 3 x 10
- Dumbbell bicep curls: 3 x 10
- Tricep pushdown: 3 x 10
- Finish with 2km running (treadmill) at around 4:40 per km (10 minutes)

Day 2 Gym
- Abs: 3 x 10
- Plank: 3 x 55 seconds
- Chest press: 3 x 10
- Chest fly: 3 x 10
- Dumbbell bicep curls: 3 x 10
- Tricep pushdown: 3 x 10
- Finish with 2km running (treadmill) at around 4:40 per km (10 minutes)

I’d like to ask how I can improve this plan if my goals are:
- Burn calories and stay active, especially since I sit a lot for work
- Build upper body muscle over time
- Keep the routine sustainable long term

A few remarks:
- I am looking to add a third day in the gym after I see I am consistently executing the above plan.
- When answering, if you could also share the reason why you’re suggesting something, it’d help.

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I’ll be able to devote 60-90 minutes during working days and 8 hours on weekends (10 hours if we are optimistic). At this pace, I’ve calculated that I’d need 20-25 weeks and I am slightly short.

On the other hand, I hate the thought of having my February registration finalized only in a few months time as it’d be a thing hanging in my head.

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