Height: 5’9 feet
Bodyfat: Around 25 to 30%
This is how i split my program:
I can only use resistance bands because in my country all gyms are closed because of the pandemic. Also, i have a radial bone fracture in my right arm(i can’t fully stretch or straight my right arm) so resistance bands is the best equipment for my mobility issues. I have consulted my doctor because this year i will be having a surgery so working out and strengthening my muscles would help according to my doctor.
Incline Chest Press: 3x12
Overhead Press: 3x12
Middle Chest Press: 2x15
High to Low Band Flyes: 2x15
One-Arm Side Lateral Raises: 3x15
Overhead Tricep Extensions: 3x15
Bent-over Rows: 3x12
Kneeling Wide Lat Pulldowns: 2x12
Kneeling Underhand Lat Pulldowns: 2x12
Widegrip Rear Delt Rows: 2x15
Narrowgrip Barbell Curls: 3x15
Back Squats: 3x15
Resistance Bands Pullthrough: 3x15
Bulgarian Split Squats: 2x15
Hip Thrust: 2x15
Seated Calf Raises: 2x20-30
Standing Calf Raises: 2x20-30
Lying Leg Raises: 2x20
High to Low Woodchops: 2x20
Russian Twist: 2x20
Is the volume enough or the frequency is too much?
Is the program good enough or it lacks something or i need to change something?
I can only do 5 strict pushup max so i can’t incorporate it in my routine. Also, i can’t do a single pushups so i am incorporating some 2 negatives per set in the pulldowns. I’ve red that too many negatives can be destructive. I also incorporate deadhangs and handgrips to increase my grip strength. Should i incorporate or replace something with inverted rows?
As of now i’m cutting in order to lift my own weight to increase my pushups and pullups. Can you recommend some good calculator for me to know how much calories do i need to eat per day. Thank you guys. Much appreciated.