Yet another request for advice on a custom program
from Rokil@sh.itjust.works to fitness@lemmy.world on 23 Aug 2023 09:22
https://sh.itjust.works/post/3482825

Hi! I can currently train once a week in my local gym, and I like to train at home with some bodyweight exercises and resistance bands. I’d like your input on my current workout schedule.

I would like to focus on basic strength (squat / push up / deadlift / pull ups) and a bit of muscle mass, with a sprinkle of some calisthenics skills, such as the handstand, currently.

• Monday: home workout

  • Pistol squats: 3 sets for each leg, with an 8kg (17?6 lbs) backpack (I can currently do sets of 8 reps)
  • Decline push-ups (superset with previous exercise to save some time): 3 sets (I can do 10 decline push-ups in a row)
  • Bodyweight row with a TRX band: 3 sets (currently at 16 reps)
  • Abs crunch with a resistance band: 3 sets

• Wednesday: gym workout

  • Pull-ups: 3 sets (I can do sets of 4 clean pull-ups)
  • Seated calf raise machine: 3 sets of 10 reps (currently at 39 kg/86lbs per leg)
  • Romanian dumbell deadlift: 3 sets of 10 reps (currently lifting with a 30kg/66lbs dumbell in each hand)

• Thursday: running/zone 2 cardio

  • I run about 5km in around 30 min

I would like to use the gym to train the muscles I can’t efficiently hit at home: hamstrings, calves and lats, mainly.

What exercises am I missing? I can easily add more exercises when I’m home, such as chest flies with a resistance band, superman, etc.

#fitness