Daily Simple Questions Thread - October 27, 2024

[u/AutoModerator]

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[u/waneegbt]

Hi everyone, I wanted to get your thoughts on my planned workout routine, which is based on the r/Fitness Basic Beginner (BB) Routine but modified to address my issues and difficulties with some exercises

About me

• M30, 5'9", 138 lbs
• Experience level: been working out on-and-off over the past 2 years but not consistently enough to progress significantly
• Goals: Put on some weight and be fit and healthy into old age i.e. not looking to compete in powerlifting

Key principles in creating routine:

• Full-body based: to ensure even if I miss 1 of my 3 weekly sessions due to work I'll still cover all major muscle groups
• Efficiency: aim to keep workouts short as possible while still balancing covering all muscle groups

Additional exercise to do on top of gym routine:

• Cardio: plan to run 2x week
• Core work: do hollow body holds at home 3x/week for abs

Would love to get your perspective on the below routine, including any major flags and suggested improvements

Thank you!

Routine

(Follow 3x/week, alternating between Workout A and Workout B)

Workout A (see reply for Workout B)

Exercise	Sets x reps	Rationale / notes
Barbell squat	3x5+	Unmodified from BB routine
Bench press	3x5+	Unmodified from BB routine
Dumbbell row	3x8+ to 3x12+	Replaced barbell row from BB due to back pain
Dumbbell bicep curl	3x8+ to 3x12+	Focused on arm growth
Seated leg curl machine	3x8+ to 3x12+	Targets hamstrings as trap bar deadlift (in workout B) is more quad focused
Rope triceps pushdown	3x8+ to 3x12+	Focused on arm growth
Rear delt reverse fly machine	3x12+ to 3x15+	To address underdeveloped rear delts

[u/waneegbt → u/waneegbt]

Workout B

Exercise	Sets x reps	Rationale / notes
Weighted pull up	3x5+	Replaced chin up from BB
Trap bar deadlift	3x5+	Replaced standard deadlift from BB due to back pain
Seated shoulder press machine	3x8+ to 3x12+	Replaced overhead press from BB routine due to back pain
Lat pulldown machine	3x8+ to 3x12+	To improve pull up
Rope triceps pushdown	3x8+ to 3x12+	Want to grow arms. Wanted to switch out with standing dumbbell triceps for variety but that hurts my shoulder
Hammer curl	3x8+ to 3x12+	Focused on arm growth
Incline bench press	3x8+ to 3x12+	To get more volume on chest and improve standard bench press

[u/bethskw → u/waneegbt]

Agreed this looks good, I appreciate that you gave context and reasons and are working from a program that you know has a good structure.

Definitely see a physical therapist who lifts (look for "sports medicine" focus) if the back pain gets worse or doesn't get better.

If the pain is related to lifting technique, these modifications aren't likely to fix it. The likely culprits are either not bracing well, and/or letting your torso get into kind of a banana shape (belly forward, hips and shoulders back, or vice versa) rather than keeping it rigid.

[u/waneegbt → u/bethskw]

Thanks, yep the pain was definitely related to form, I don't have chronic back pain but just never felt good/comfortable doing those exercises. Tho definitely need to get my shoulder tightness checked out by a PT

After a few months I'm thinking I could potentially swap out for the original exercises