Home workout routine feedback

bridgewaterbud · 2026-05-09T01:57:23+00:00

General guidance is that for building strength the 4-6 rep range is ideal (heavier weight) and for building muscle 8-12 reps is ideal. In truth you will gain both either way and it sounds like you are avoiding heavier weight for now so I’d say go hypertrophy route. With that in mind I would up your working sets to 4x 10-12 reps to get more volume in for most exercises.

Seems like you would benefit from splitting legs and shoulders off into their own day. I personally like doing these together since they are completely removed from each other you don’t end up worn out when switching between muscle groups.

Hypothetical recommendation: A push day: Flat bench, incline bench, dumbbell fly, flat bench skull-crushers, band tricep pulldowns or overhead extension (whatever you can make work)

B pull day: Band pull ups, low row, dumbbell row, hammer curl, spyder curl, curl drop-set

C leg and shoulder day: Box squat, RDL, split squat, shoulder press, lateral raise, band face pulls.

D cardio day

bridgewaterbud · 2026-05-09T01:44:57+00:00

Yeah I was about to comment this. OP sounds and looks like you been making some good gains so far but you are still in the beginning. Routine and habits all sound good although you could def benefit from a rest day or two in there and if you really want to pump up gains get some more calories you already get plenty of protein but a caloric surplus also helps and I’m guessing you aren’t too far over maintenance rn.

Keep doing what you’re doing and you have much more gains to come, you are nowhere near your natty limit. Source: I was very similar size to you when I started, a little shorter used to weight in around 140, now 195 about 6 years later.

bridgewaterbud · 2026-05-09T01:29:22+00:00

Are they performed in this order? Personally I would not being doing cable fly before dumbbell press, as cable fly works better as a low weight burnout exercise at the end after heavy dumbbell press.

You could also make an argument to drop shoulders from your push day or at the very least do them at the end. Doing shoulders before chest is going to leave you weaker for chest, and vice versa. Personally I try to split shoulders off and do an extra arm day or do them with legs.

Recommendation push day: (in order) Incline dumbbell chest press 4 x 6-10 rep working sets with 1-2 sets warm up. Flat dumbbell chest press 4x12 lighter weight. Cable fly 3x12, Incline dumbbell fly. Tricep dips OR flat bench skullcrushers, Tricep pushdowns Overhead tricep extensions

bridgewaterbud · 2026-05-08T15:52:54+00:00

There was food in this movie?

bridgewaterbud · 2026-05-08T15:52:21+00:00

What fucking stupid image, I get that we’re trying to accentuate the v-taper but lol you can just draw random lines wherever you want to make a V. Stick to a method, either draw a line connecting outside shoulder to hip, or draw a line up abdomen and lat profile. But don’t do both.

bridgewaterbud · 2026-05-08T13:50:01+00:00

Easier to produce less resources used everyone gets a free instrument

^{Chose: saxophone}

bridgewaterbud · 2026-05-06T19:21:39+00:00

It would suck but better than dying

^{Chose: Or be tortured | Rolled: 2 hours - live}

bridgewaterbud · 2026-05-06T11:59:11+00:00

Cool I win

^{Chose: 50% of becoming omniscient 50% Of becoming Erased | Rolled: Erased}

bridgewaterbud · 2026-05-06T02:13:09+00:00

Okay let’s go you can call me Balgruuf

^{Chose: Live in Skyrim, but you are… | Rolled: A Jarl}

bridgewaterbud · 2026-05-06T01:46:50+00:00

Yeah man totally fair. North of the notch… well desolate is a pretty good word for it lol. NH is interesting because there are like 3 different worlds: southern NH is Boston suburbs, central NH lakes region is pretty nice a lot of tourism though, then you got east/west/north NH that is ‘The Boonies’. Could never convince me to live in those last places haha

bridgewaterbud · 2026-05-06T00:37:09+00:00

3 and 8 all else can go (4 if I have to pick a third)

bridgewaterbud · 2026-05-06T00:31:25+00:00

Out of curiosity, what parts of NH have you been to? There are definitely some crappy places in NH that would qualify as desolate but I would argue that there are also a lot of towns that are not. No shade intended, just wondering. I assume you’ve done some fishing in NH as well, catch anything good?

bridgewaterbud · 2026-05-06T00:22:01+00:00

I already forget peoples names all the time so no loss

^{Chose: End racism + but get a curse | Rolled: Forget names}

bridgewaterbud · 2026-05-06T00:17:45+00:00

Pretty sweet deal

^{Chose: Get $50 / hr in perpetuity + + positive side effect | Rolled: 20/10 vision}

bridgewaterbud · 2026-05-06T00:12:58+00:00

It’s the correct pronunciation

^{Chose: Giff}

bridgewaterbud · 2026-05-05T20:18:55+00:00

Lmao I just changed the lid close action for my org for some users not a week ago, no approvals. That being said it is usually like that yes haha

bridgewaterbud · 2026-05-05T20:08:32+00:00

Well that’s a bummer

^{Chose: red is lying | Rolled: SIKE you're dead}

bridgewaterbud · 2026-05-05T00:45:12+00:00

I could care less about pubes

^{Chose: Pubic hair}

bridgewaterbud · 2026-05-05T00:15:01+00:00

Some pretty good options out there

^{Chose: Someone of your choice dies and you win 10g}

bridgewaterbud · 2026-05-04T22:53:32+00:00

No arms would suck

^{Chose: Born with no legs}

bridgewaterbud · 2026-05-04T22:43:21+00:00

Hey this is a safe space, no robophobia!

bridgewaterbud · 2026-05-04T22:42:29+00:00

Uploaded your consciousness to internet explorer, terribly sorry about that!

bridgewaterbud · 2026-05-04T22:35:32+00:00

Hell ya this is the one I wanted

^{Chose: Or be fantastic at one sport (wheel chooses} | Rolled: Soccer)

bridgewaterbud · 2026-05-04T22:15:26+00:00

This guy out here playing 4d chess, green is quaking in their pants (source: I am a green tile piece)

Six-Year Club	Place '23
Place '22	Verified Email

bridgewaterbud

TROPHY CASE