Hi all of you lifting gurus who are wiser than I on such things...
Would love to run my current ST routine by you for feedback.
Goals: Ideally to build muscle, at minimum to maintain (currently on reduced calories right now)
Equipment: Paltry set of dumbbells that unfortunately only go up to 15 kgs/33 lbs (strength training really isn't a thing here in India!), resistance bands, stability ball, yoga mat.
Schedule: Mon: Run Tues: ST Wed: Run Thurs: Yoga/ST Fri: Run Sat: ST/elliptical/rest Sun: rest (Usually get in specific ST routine 2-3 x a week)
Warmup: 5 minutes increasing intensity elliptical or other aerobic routine, stretching
Deadlifts 3x12-15
Lateral flys 3x15
Plank/dolphin plank/One-legged plank on each side/stability ball pike-ups 3 x 1- 1.5 minutes
Lunges: 2x15 walking lunges, 1x15 stationary, rotating, or another variety
Bent-over dumbbell row: 3x15
Jumprope (for calves): 3 x 1 minute, 75 rotations per minute
Pushups (full): 25
Goblet squat or other variety: 3x12-15
Other: Various PT stuff, including
this hip strengthening routine.
Cooldown: Stretching
Thanks everyone for your help!