Workout routine help please
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
- Incline treadmill — 10 min
- StairMaster — 25 min
- Elliptical — 25 min
- Bike — 25 min
- 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