Routine Critique

[Windex]

Looking to have some extra sets of eyes on my routine in case I may have forgotten anything.

Notes / Disclaimer :

- I am currently have a lower spinal & back injury this prevents me from doing all of the "fun" exercises (Bench, deadlift, rows, etc). Basically, anything that involves compression of the lower back muscles or alot of movement towards the spine is a giant no-no until physio & docs give green light.

- I built a home gym as given the above it didn't seem to make sense to pay for a gym membership when I can't use 90% of the facility. I would consider going back to gym membership if there was a lot I was missing out on. Until then, assume I only have access to resistance bands, dumbbells, and barbells.

- I do cardio 7 days per week, typically in the morning and either fasted or after my first meal. My cardio is a 2KM (1.2miles) "walk" at a forest park near where I live. The trail is low difficulty but does have hills and valleys (not flat).

- I have a Physio routine that I do daily in the afternoon (Morning Cardio, Afternoon Physio, Evening weights). It's focused around stretches, core strength, pain management, and breathing exercises). On average the routine takes about 30 minutes to complete.

- Lifting quite light (5 to 15 lb dumbells, barbell maxes out at 40 lbs)

- I am on TRT (150mg/week)

- Only supplementation being used is 2000IU Vitamin D (I am Vitamin D deficient, related to bone injury), 1 Scoop BCAA's. And I am trying Ephedrine/Caffeine (24mg/200mg) for the first time (3x/day)

- Goals: Get back to my pre-accident condition, functional strength, and reduce bodyfat. Started the year at 240lbs. As of today I weigh 212 lbs & ~16% Bodyfat. Had lots of success so far but that doesn't mean there isn't room for imrpovement. My goal over the next ~6-8 months is to get to ~190-195 lbs with 10-12% Bodyfat. I'm unsure how realistic this is given my current situation.



Monday:

4x12 Lateral DB Raises
3x12 Front DB Raises
3x12 DB Shoulder Press
3x12 DB Shrugs

Tuesday:

4x12 bodyweight squats
4xFailure Plank
3xFailure Assisted Crunches (using an exercise/medicine ball)
3x8 Bodyweight lunges
3x10 Standing bodyweight calf raises

Wednesday:

4x12 DB Pec Fly
4x12 Skullcrusher (using curved barbell)
4x12 DB Tricep Kickbacks
4x12 DB Hammer Curls
4x12 Barbell Curls (Using easy curl bar)
2xFailure Push Ups


Thursday:

Repeat of Tuesday


Friday:

As of right now I am doing a combination of Monday & Wednesday. As well, at the end of the cardio trail there is a playground where I am able to do overhand and underhead pullups (2 sets of each until failure).


Questions/Concerns:

(1) Given no compound exercises, do I want to be doing more sets/reps of any particular exercise?
(2) Given no compound exercises, should I be repeating any muscle groups?
(3) The only leg exercise that comes to mind that I am missing out on and can't do at home is Hamstrings.


Hard to think of exercises when so limited. Any feedback is appreciated

[MACKATTACK]

Monday: You are not hitting rear delts. Do an incline bench reverse dumbbell fly.

Tuesday: I do a routine for abs 6 days a week. Never seen such improvement before and its simple and takes 7-8 minutes.
30 Regular Crunches
30 Side crunches (30 each side)
30 reverse crunches
30 Cross legged crunches (30 each side)
Rest 30 seconds
Do 3 sets. You will be burning and hit all areas, I got this from Kai Greene.

Wednesday:
What grips are you using on the curls? Are you trying to do a wide grip and close grips to get the inner and outer head of the bicep?

Also cardio 7 days a week may not be a good thing. Sometimes too much cardio can trigger cortisol but your cardio is very light per say. I would change it to a more specific fat burning routine.

25 mins HIIT (30 second High intensity, 2 mins fast pace)
I do elliptical at 14 incline 8 resistance, I want to die after 30 seconds
15 mins incline walk (15 incline 3.7 speed)

This type of cardio will burn more fat and you will see an increase in metabolism for possibly up to 36 hours after the fact because of the HIIT, it is known to do so.

[Windex]

Monday: You are not hitting rear delts. Do an incline bench reverse dumbbell fly.

Tuesday: I do a routine for abs 6 days a week. Never seen such improvement before and its simple and takes 7-8 minutes.
30 Regular Crunches
30 Side crunches (30 each side)
30 reverse crunches
30 Cross legged crunches (30 each side)
Rest 30 seconds
Do 3 sets. You will be burning and hit all areas, I got this from Kai Greene.

Wednesday:
What grips are you using on the curls? Are you trying to do a wide grip and close grips to get the inner and outer head of the bicep?

Also cardio 7 days a week may not be a good thing. Sometimes too much cardio can trigger cortisol but your cardio is very light per say. I would change it to a more specific fat burning routine.

25 mins HIIT (30 second High intensity, 2 mins fast pace)
I do elliptical at 14 incline 8 resistance, I want to die after 30 seconds
15 mins incline walk (15 incline 3.7 speed)

This type of cardio will burn more fat and you will see an increase in metabolism for possibly up to 36 hours after the fact because of the HIIT, it is known to do so.

Thanks for the feed back. Completet forgot about rear dumbbell fly will add that in. Incline bench is not an option unfortunately.

I am doing both wide and close grip on curls (wide is with the barbell).

I don't have access to an elliptical but I live in the bush so I have hills and mountains all over to add some intensity - will have to just get new shoes first for support.

I thought about removing Sunday cardio. You are correct the cardio is pretty light. I've been slowly working my way up as my injury improves but haven't tried to step it up in a little bit.

I have never heard of reverse crunches I can give those a try and see if there is any pain. Side crunches I won't be able to do though.

Thanks for the help

[cousinmuscles]

Where's back? Anywhere you can do pullups or even pulldowns? How about rowing when lying on a bench face down?

If your back allows some lighter dumbbell straight legged deadlifts you can work hamstrings that way, or find a way to do leg curls with bands, or glute ham raises.

Some additional hamstring exercises with no machines:
https://exrx.net/WeightExercises/Ham...BWWheelLegCurl
https://exrx.net/WeightExercises/Ham.../BWBallLegCurl
https://exrx.net/WeightExercises/Ham...RaiseSelfFloor

Careful with not training opposing muscles, the imbalance will lead to injuries.

[Windex]

I'll check those out the medicine ball curl looks to be the most favorable and easiest. I am able to do pull ups. There is a playground at the end of the park that I walk and it has monkey bars and a pull up bar that I use. Going first thing in the morning means no kids in the playground so I don't get any parents giving me weird looks.

[Windex]

Monday: You are not hitting rear delts. Do an incline bench reverse dumbbell fly.

Tuesday: I do a routine for abs 6 days a week. Never seen such improvement before and its simple and takes 7-8 minutes.
30 Regular Crunches
30 Side crunches (30 each side)
30 reverse crunches
30 Cross legged crunches (30 each side)
Rest 30 seconds
Do 3 sets. You will be burning and hit all areas, I got this from Kai Greene.

Wednesday:
What grips are you using on the curls? Are you trying to do a wide grip and close grips to get the inner and outer head of the bicep?

Also cardio 7 days a week may not be a good thing. Sometimes too much cardio can trigger cortisol but your cardio is very light per say. I would change it to a more specific fat burning routine.

25 mins HIIT (30 second High intensity, 2 mins fast pace)
I do elliptical at 14 incline 8 resistance, I want to die after 30 seconds
15 mins incline walk (15 incline 3.7 speed)

This type of cardio will burn more fat and you will see an increase in metabolism for possibly up to 36 hours after the fact because of the HIIT, it is known to do so.

Side crunches worked out thanks. I cut down to 6 days of cardio and added in some suicides at the end for some intensity.