In a rut

Review my program

For some context, I'm 20M, 66kg & 1m85cm & grew up doing almost no physical activities due to a childhood disability. Following several surgeries, I am now able to do much more & have been for about 3 years. For the past 6 months, I've been working out daily, alternating upper body push & pull routines (legs are still tricky even after the surgeries). While I have been seeing some results, I have a gnawing suspicion that what I am doing is unbalanced. Are there any ways to improve my routines/see better results?

Here are my routines

Push:

  • push ups 6x15
  • dumbbell chest fly 6x15 (2x 15kg dumbbells)
  • dumbbell bench press 6x15
  • incline dumbbell bench press 6x15
  • bench dips 6x15
  • dumbbell lateral raise 6x15
  • Core workout:
  • crunches 6x15
  • laying leg raises 6x15
  • alternating heel taps 240

Pull:

  • band bayesian curl 5x15/arm (35kg resistance band)
  • dumbbell row bilateral 7x15
  • band horizontal shrug 8x15
  • band curl 6x15
  • band upright row 7x15
  • dumbbell hammer curl 5x15/arm
  • Core workout:
  • supermans 6x15
  • situps 8x15
  • crunches 8x15

I'd appreciate any feedback, let me know if you need any additional information :)

Posted Feb 15, 2026, 10:54 PM UTC

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