Daily Simple Questions Thread - March 26, 2023

30F. I'm working on a lifting routine and need some input/feedback before I implement it. I was very into fitness in 2015-2017, and have been lifting rather sporadically since that period. I'm slowly getting more consistent again, and I'm trying to set up a gym routine with focus on mainly the glutes and a little shoulders. I think my upper body-days need some rearranging but don't really know where to start. Anything I should switch around? Anything I should add or remove? Or does it look fine?

Day A (lower body)

  • Hip thrusts, 3-5 sets 3-8 reps
  • Sumo deadlifts, 3-5 sets 3-8 reps
  • Cable pull through, 1-3 sets 8-12 reps
  • Mini band monster walk, 1-3 sets
  • Plank, 1-2 sets

Day X (upper body)

  • Overhead press, 3 sets - 3-8 reps
  • Bench press, 3 sets - 3-8 reps
  • Lat pulldowns, 3 sets - 3-8 reps
  • Seated rows, 3 sets - 3-8 reps
  • Cable tricep pushdown, 1-2 sets, 5-10 reps

Day B (lower body)

  • Hip thrusts, 3-5 sets 3-8 reps
  • Squats, 3-5 sets 3-8 reps
  • Back extensions, 1-3 sets 8-12 reps
  • Mini band side lying clam, 1-3 sets
  • Leg raises, 1-2 sets

Day Y (upper body)

  • Chin ups, 3 sets 3-5 reps
  • DB shoulder press, 3 sets 3-8 reps
  • Cable pullbacks, 3 sets 3-8 reps
  • DB around the world, 1-2 sets 5-8 reps
  • DB bent over reverse fly, 1-2 sets 5-8 reps

Day C (lower body)

  • Glute bridge, 3-5 sets 3-8 reps
  • Romanian deadlifts, 3-5 sets 3-8 reps
  • Walking lunges, 1-3 sets 8-12 reps
  • Mini band side walk, 1-2 sets
  • Russian twists, 1-2 sets
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