Workout routine help please

Workout routine review

Hi! I'm new to working out and I posted a workout routine from chat and apparently it's not very good. Would like some suggestions on if there are workout plans that would work for me or if anyone knows where I can find one.

I'm currently doing this:

Monday — Chest + Triceps

Chest

* Chest Press — 70 lb, 4 × 12
* Pec Fly — 70 lb, 4 × 15
* MTS Decline Press — 30 lb/side, 3 × 10
* MTS Incline Press — 30 lb/side, 3 × 10

Triceps

* Triceps Extension — 75 lb, 3 × 12
* Triceps Pushdown — 22.5 lb, 3 × 10
* Overhead Triceps Extension — 20 lb, 3 × 10
* Assisted Dips — 100 lb assistance, 3 × 10

Tuesday — Back + Biceps

Back

* Diverging Seated Row — 50 lb, 3 × 12
* Single-Arm Row — 30 lb, 3 × 10 each
* MTS High Row — 45 lb, 4 × 12
* Lat Pulldown — 85 lb, 3 × 10
* Back Extension — 110 lb, 3 × 10

Biceps

* Hammer Curls — 3 × 10–12
* Biceps Curls — 35 lb, 3 sets
* Incline Dumbbell Curls — 10 lb, 3 sets

Wednesday — Big Cardio Day

  1. Incline treadmill — 10 min
  2. StairMaster — 25 min
  3. Elliptical — 25 min
  4. Bike — 25 min
  5. 30-minute incline walk

Thursday — Legs

* Hack Squat
* Leg Curl
* Leg Extension
* Leg Press
* Romanian Deadlift
* Hip Abductor
* Glute Kickback/Machine
* Calf Raises

Friday — Shoulders + Core

Shoulders

* Shoulder Press
* Rear Delt Machine
* Lateral Raise
* Face Pulls

Core

* Ab Crunch
* Torso Rotation
* Planks
* Side plank

Saturday — Cardio

45-minute high-incline treadmill walk.

Sunday — Light Bodyweight / Recovery

* Push-ups
* Pull-ups/assisted pull-ups
* Sit-ups
* Planks

I would like it to look as follows

Sunday:
- push day: chest shoulders triceps

Monday:
- pull day: back and biceps

Tuesday:
Cardio session

Wednesday:
- push day: chest shoulders triceps

Thursday
- pull day: back and biceps

Friday:
- legs and lengthy abs

Saturday:
Rest- light walk

Please let me know if you can point me in the right direction

Posted Aug 10, 2026, 4:22 PM UTC

13
Loading comments…