Hey would anyone be able to comment my current exercise regime and recommend any changes please.
I’ll just start with a little bit of background.
I’m 6’3 so relatively long limbed, weigh around 196lbs and have a body fat index of around 18-19%. Less than a year ago a friend of mine who had been training for a while invited me to the gym and to try out free weights. I did and realised not only did I feel healthier, also happier.
I trained for a good couple months until I pulled a back muscle, to which I was recommended making sure to do wide arm assisted pull ups and such to ensure it did not happen again. To my shame it took me a couple months to get back into gym and about a month ago I started to become a regular again.
I believe my main goal for the next 6 months is to increase in strength and general fitness presently, which will probably shift to reduced my BFI to 15% afterwards.
1-3 hours dancing
1 hour Free diving (in a swimming pool)
2 sessions in the gym (Tuesday and Thursday). Though I may wish to increase this at a later date to 3x a week currently I often find if I throw myself into things too much I will do so till I burn out and then drop it entirely for extended periods of time, which I really do not want ot happen.
Tuesday (Concentrates mainly on legs)
3/10 Squats. I am currently doing a linear progression to avoid injury by starting too high.
3 /10 Leg Press though having looked on this forum I might change that to 3 - 8 with an increase in weight.
3 /10 Seated Calf exercise (Sorry I am not certain of the proper name)
New Romanian Deadlifts were recommended to me as a good manner to ensure I use the hams. Though I am uncertain whether to do 5/5 or 3/10
Thursday (Since this is also the day I dance, I try to stick ot upper body work)
1/10 Squats I realise this doesn’t really do much at so few sets but I tend to use this to work more on my form.
3/10 Bench press
3/10 Assisted wide arm pull ups.
3/10 Cable Crossover
Ill then generally do small bits depending on how I am feeling, however I wouldn’t mind having a solid idea of what to add.
Current plans for future additions on days outside of gym practice:
One of my friends does a running practice of sprinting for a given distance or period of time, walking, sprinting and then continuing to alternate, so I intend to join him.
Simple early morning press ups as it doesn’t take too much time and can be done before preparing for work.
I keep on reading about dead lifts so I may start to pop into the gym if only for 10 minutes to do them (if I am not doing a full regime is this actually worth it?)
Are there any changes you would recommend for a newbie or are there any major muscle groups I am currently missing or am I simply not doing enough each day? I was also wondering, am I currently working all of my arms?
Thank you for any comments.