My Full Body x3 week routine
Need some feedback for my newbie routine
Hi everyone,
I am still relatively new to the gym (\~4months). This is my first time committing to the gym (I am 27 yo, 185cm, 100kg). Currently doing 3xfull body aiming for one exercises per muscle group (chest, shoulders, back, biceps, triceps, legs). I know the current routine is lacking some compound exercises, but I don’t feel confident or strong enough yet to do those. I do everything 3x8-10. Once I do 10 I increase the weight. I am adding the current weight I do for each exercise and would really appreciate the feedback.
Day 1
• Chest Press Machine – 32kg
• Shoulder Press Machine– 32kg
• Chest Supported Seated Row – 64kg
• Tricep Extension Machine– 32kg
• Dumbbell Bicep Curl– 16kg
• Leg Extension – 91kg
• Seated Hamstring Curl – 59kg
Day 2
• Pec Deck – 54kg
• Lat Pulldown – 50kg
• Lateral Raise Machine – 27kg
• Dumbbell Hammer Curl – 16kg
• Dumbbell Skullcrushers – 10kg
• Seated Calf Raises – 91kg
• Back Extensions- Bodyweight
• Core: Plank (1min) & Crunches- 2 sets
Day 3
• Incline Dumbbell Press – 16kg
• Low Seated Row – 59kg
• Rear Delt Fly – 45kg
• Bicep Extension – 32kg
• Seated Dips – 59kg
• Seated Leg Press – 118 kg
• Hip Abduction – 50kg
• Core: Plank (1 min) & Crunches- 2 sets
Posted Mar 8, 2026, 1:16 PM UTC
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