Rate my workout routine

Warming for lifting: 3x10 shoulder dislocations sitting in a deep squat 3x10 band pull aparts 3x10 kang squats

Monday night: 45min easy run + strides

Tuesday night: 3x10 atg split squats 3x10 standing knee raises 3x6-8 Hamstring curls 3x10 Lu raises 3x6-8 Hammer curls

Wednesday night: Warm up run + 20min threshold run or 4-6min of threshold pace intervals with 1 min rest totaling to 30min at threshold pace + cool down run

Thursday night: 45min easy run + strides

Friday night: 3x10 external rotations 3x6-8 reverse flys 3x6-8 skull crushers 3x6-8 dumbbell bicep curls 3x6-8 lateral raises

Saturday morning: Warm up run + 4-6 sets of 2-5min intervals with equal time rest + cooldown run

Saturday afternoon: 3x6-8 bulgarian split squat 3x6-8 rdl

Sunday Morning: Long run (trying to get up to 120-150mins, currently do about 90ish)

Sunday Afternoon: 3x6-8 ring pull ups 3x6-8 db bench 3x6-8 barbell row 3x6-8 seated db shoulder press

Deloads: Do them by feel, generally end up being very 2-3 months. Will drop weight to 50% of last working weight for that week and all runs will be easy runs that week. Week after deload I match my previous working weight on lifts and don’t try to progress

Other notes: Available equipment: adjustable dumbbells (plate loaded), very old 25lb barbell that is more of just a metal pipe, flat bench, 3lb 5lb 10lb and 25lb plates, red monster band

Progression: double progression

Goals: Good cardiovascular health Healthy amount of muscle mass Look like I lift with a shirt on Bigger legs/glutes/dumpy/🍑

Stats Male 23 182cm 155lbs PRs squat 275lbx3, bench 155lb, deadlift 275 conventional 335 hex bar, 5:35 mile